Do you find that having a desk job, by the end of the day you feel the strain in your neck, back and shoulders? Combat the negative effects of prolonged sitting with simple yet effective office exercises. Whether you’re at your desk or taking a quick break at the coffee station, these exercises will help you stay limber and ward off the stiffness that comes with sedentary work.
Top Desk Exercises:
5 Neck Rolls: Gently roll your neck in clockwise and counterclockwise motions, relieving tension and promoting flexibility.
Seated Cat-Cow: Sit upright in your chair and arch your back like a cat, then gently curve it inward like a cow. Repeat to alleviate lower back stiffness.
Neck Isometric Extensions: Place your hands at the back of your head and push backward while resisting with your neck muscles. Hold for a few seconds, then release. Repeat.
Lat/Tricep Overhead Stretch: Extend one arm overhead, bending at the elbow, and gently press your elbow with the opposite hand. Hold and switch sides to stretch your latissimus dorsi and triceps.
Top Water Cooler or Coffee Station Exercises:
Pec Stretch – 3-Way on Wall: Stand facing a wall and place your palm flat against it at shoulder height. Rotate your body away from the wall to feel a stretch across your chest. Repeat at different angles for a thorough stretch.
Lunge with Overhead Reach: Step forward into a lunge position and extend your arms overhead. Lean slightly forward to deepen the stretch in your hip flexors and shoulders.
Single Leg Balance: Stand on one leg while lifting the opposite knee towards your chest. Hold for a few seconds, then switch legs. This exercise improves balance and strengthens your core.
Standing Straight Leg Hip Extensions: Stand tall with your hands on your hips and extend one leg straight back, squeezing your glutes. Lower and repeat on the opposite side to activate your hip muscles.
Incorporate these exercises into your daily routine to counteract the effects of prolonged sitting and keep your body feeling refreshed and rejuvenated throughout the workday. Remember, even small bursts of activity can make a big difference in your overall well-being. So, whether you’re crunching numbers at your desk or grabbing a cup of coffee, take a moment to prioritize your health with these office-friendly exercises. Your body will thank you for it!