Six Exercises To Do At Your Desk
Nov 26, 2022
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Have you ever worried about the effects of office work on your health? If the answer is yes, you're not alone, and you're not wrong. Studies have linked prolonged sitting to an increased risk of diseases like Type 2 diabetes and even death. "Sitting in a chair for eight hours or more a day can take a toll on your health," says Personal trainer Sara Hapanen.
One popular way to combat these fixed hours is to do a few short exercises at work. However, while it sounds like a good idea in theory, no one wants to be the person who hunts awkwardly at their desk for the entire office to see. Fortunately, you can be a lot trickier than that. "I like to encourage people to take covert actions at work," Hapanen says. "Every little move you make gets your blood flowing and your muscles stretching. A few minutes off work would be nice!"
Here are six desk exercises you can try all day. They can help you strengthen your muscles and improve your flexibility without having to sweat.
1.Secret desk exercises:
Sitting tip: Sit up straight in your chair with your pelvis slightly forward. Put your belly button in. Remember to shore up your core (imagine being ready for someone to punch you in the stomach). Hold for 10 to 15 seconds, then relax and breathe once or twice. Repeat five times.
Move forward in your seat so you can sit on the edge of your seat. Engage your core, lean back slightly, and keep your back straight. If this is challenging enough, hold for 10 to 15 seconds. You can also increase the difficulty by lifting one foot off the ground at a time. Relax and repeat five times.
Sitting at your desk makes you lean forward slightly, which tightens your shoulders and chest muscles. To handle this, sit in a chair with one hand on your back, palm facing out. Press the backs of your hands into your back while trying to pull your elbows and shoulders back. Hold for 10 seconds, repeat 3 times, then switch sides and repeat.
4.Pencil between shoulder blades:
Think of this as an instant way to improve your posture. Sit up straight as if you had a glass of water on your head. Engage your core, then pinch your shoulder blades (imagine holding a pencil between them). Relax and repeat 20 times.
Sit as high as possible (pretend there's a rope over your head and someone is pulling it up). Inhale, exhale, twist to the side. To spin, take five deep breaths, spinning a little deeper with each exhalation. Repeat on the other side.(There maybe you need our BP doctor watch)
6.Million Dollar Quad Pulses::
Sit as high as you can with your inner thighs together (imagine a million-dollar bill sandwiched between your legs; you don't want it to fall off). Straighten one leg and lift it 2-3 inches, keeping the thigh pressed the whole way. Pulse 20 times, repeat on the other leg.
7.Million Dollar March:
Start like before (sit high, squeeze thighs). Straighten one leg, start your quadriceps, bend your foot, and return to the ground. Repeat on the other side, keeping pressure on the thigh the entire time. Do 10 reps on each side, alternating legs.