It can be hard to figure out how to fit in a decent work-out when you’re sitting at a desk all day. Sitting at your desk all day is ruining your posture, and ruining your posture is making harder to work out. But when you’re chained to your desk for nine hours or more a day, it’s had to find time to make it to the gym. Thankfully there are several workout regimens you can do right from your desk without having to worry about taking a break or trying to squeeze in a jog before or after work. Try these exercises to keep yourself fit from your cube.
The Magic Carpet Ride
This one is great for your arms and your core. Your core is especially important if you spend a lot of time sitting down all day as a weak core can easily lead to a sore lower back. If your chair has wheels, lock them in place. Sit cross-legged in your chair and place your hands on the armrests. Suck in your gut and raise yourself a few inches off the seat, using your hands and stomach muscles. Hold for ten to twenty seconds, or as long as you can if less, then rest for thirty seconds. Repeat five times.
Tricep Desk Dips
Your arms can get sore when you’re at a desk all day too, especially if you spend a lot of time on the phone or tend to lean on your desk to one side. This exercise will help enhance your upper body strength and stretch out sore and stiff muscles. Place your rear on the edge of our desk, then place your palms on the edge of the desk to either side of you. Keep your feet together and bend at your elbows, sliding your rear off the desk and dip down a few inches, then push back up. Try to dip to a point where your elbows are bent at a 90 degree angle. Do this 20 times.
Carpal Tunnel Reliever
If you’re typing all day, carpal tunnel is a real potential threat. To help fight it off, stand up at your desk and place your palms on the desk knuckle first, fingers pointed towards you and keeping your arms straight. Lower your body until you feel a stretch. Hold for fifteen seconds. Repeat as needed through the day, though it’s recommended that you give this a try at least once a day.
The Wooden Leg
To keep your legs from getting stiff doing the day, there’s a great exercise that’s rather ironically named after exactly what you don’t want your leg to become. Sit in your chair and extend one leg straight out in front of you. Hold it for two seconds, then raise it up as high as you can and hold it for another two seconds. Lower your leg and repeat it with your other leg. Repeat 15 times.
Sitting Spinal Stretch
This one is great for those long days when your lower back is really starting to cause you some stress. Sit tall in your chair and stretch your arms up towards the ceiling. With one hand placed on your desk, rab the back of the chair with your other hand and twist. Hold it for ten seconds and then repeat with the other side. Do this as many times as you like.
One of the most common complaints from office worker is tense shoulders. This is in large part due to how much slouching you do at a desk all day. A great way to keep your shoulders from tightening up too badly is the shoulder spin. Sit tall in your chair and reach your left hand behind your back between your shoulder blades, then bring your right hand up and try to grasp your left hand. If you can reach it, hold it for ten seconds. If you can’t quite make it, grab onto your shirt at the furthest point you can reach and keep on practicing. Switch arms and repeat.
The Little Mermaid at Work
Another great one for core strength and also flexibility, this exercise will help keep your shoulders limber and your lower back from getting too sore. Sit up in your chair and hold your right wrist over your head. Wrap your left hand around your wrist and pull it, stretching out your right side. Hold for ten seconds and repeat with your other arm.