Exercise One – Side Stretches
To help whittle your waist and keep your spine aligned and supple,
side stretches are excellent exercises to do at your desk. With your
arms raised over your head or akimbo with your hands on your hips,
lean gently over to each side as far as you can safely go. Please use
caution if your chair is unstable or if it is on wheels. You can do
this a few times on each side at several times throughout the day.
Exercise Two – Arm Raises
In order to help protect against carpal tunnel syndrome, poor
circulation, and weight gain, you should do arm raises several times a
day. There are different methods of doing these simple exercises:
raising your arms straight over your head, raising them to the sides,
or even behind you. Each method works a different set of muscles, and
all will temporarily increase your heart rate, keeping your metabolism
Exercise Three – Butt Squeezes
The easiest exercise that you can do at your desk is butt squeezes.
You can even do them while you are on the phone or typing up a report.
Simply squeeze and release your buttocks muscles several times. This
is the number one exercise that will help prevent “office chair
spread” of your hindquarters.
Exercise Four – Leg Lifts
Of course, these are not the type of leg lifts that have you lying
down on the floor and swinging your legs around. At your desk, you can
easily straighten your knees and lift your legs out in front of you.
You can also march with your feet in place. This will exercise the
large muscles in your legs. For easy calf exercises, you can raise
your feet up on the toes and lower them. Be sure to use your muscles
when you do these exercises for maximum effect.
Exercise Five – Stress Relievers
Many of the exercises already described here will really help to
relieve stress of your desk job. However, there are some other great
stress relief exercises you can do at your desk.
Gently stretching your neck, or rolling your head around, will reduce
neck and upper back stress. Lifting your arms in front of you and
bending your hands up and down at the wrist will help to relieve the
stress of typing and help prevent carpal tunnel syndrome.
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