When you spend your workdays sat in the office on a phone or at a computer, you can often return home feeling stiff and tense as you haven’t had the chance to stretch and work your muscles like you would if you’d been on your feet. It can be hard to fit in exercise around a full time job, but just because you’re at work it doesn’t mean you can’t have a mini workout of your own. Take a look at this list of 10 brilliant exercises you can do at your work desk to give you some inspiration for a daily office routine.
Arm Muscle Strengthener
Use this unconventional movement to promote strength and toning in your arms and core while sitting at your desk. You may get a few odd looks for this one, but no one will judge you for wanting to stay fit and flexible while at work.
Cross your legs in your chair and place your hands on the armrests. Keep your back straight and your stomach tight. Lift yourself a couple of inches so you are floating off the chair and hold yourself there for 5-10 seconds. Repeat 15 times
Leg and Ab Toner
Just because you’re sat down it doesn’t mean you can’t be moving and exercising your muscles, but no one needs to know about these easy exercises that can be done under your desk.
Sit up straight in your chair with your feet flat on the floor and hold your stomach tight. Slowly extend one leg until it is level with the chair. Hold for 10 seconds before slowly lowering leg and switching legs. Repeat 15 times with both legs.
Carpel Tunnel Preventer
Performing repetitive motions with your arms and hands can put you at risk for Carpel Tunnel Syndrome if you don’t stretch your muscles out regularly. Use this exercise to reverse the effects of writing and typing at your desk.
Stand up straight at your desk with your arms straight. Place your hands on the desk so that your fingers are faced towards you and your palms are facing upwards. Slowly lower your body to press gently on your hands until you start to feel a stretch. Hold for 15 seconds.
Calf Muscle Toner
This is great to perform while reading, waiting to use the copier or while on the phone and will help strengthen those leg muscles even though you’re standing still.
Stand behind your chair and hold the backrest. Raise your left leg and rest it against the back of your right calf. Stand up onto your toes. Hold for 30 seconds. Repeat 3 times then change legs.
Sit Up Straight
Sitting up straight in your chair without support is one of the easiest exercises you can perform at your desk that will help strengthen your core muscles, tighten abdominal muscles and alleviate back pain. Performing deep core breathing while sitting up straight will also help to alleviate stress and build your inner confidence. This exercise is especially helpful for those who work from a laptop as you will often find yourself slouching over the keyboard and hunched over to peer at the screen. Correcting yourself whenever you feel yourself slouching is the key to good core strength, stability and posture.
Work on strengthening your neck and relaxing any tight muscles with these easy exercise that can be performed while sitting at your desk or standing.
Start by looking straight ahead. Slowly lover your chin down to your chest. Hold for 10 seconds and raise back up. Place your hands behind your head and retract your head backwards into your hands. Hold for 10 seconds and repeat 5 times.
This is an easy way to work your legs, butt, back and stomach during the workday.
Start standing up with your feet shoulder width apart. Lower yourself until you are just above the chair, as though you are sitting in it but without touching. Hold for 10 seconds. Raise back up and repeat 10 times.
There’s no reason why you need any equipment to perform resistance exercise while at the office- your body is the only thing you need.
While sitting at your chair straighten your legs and cross one over the top of the other. Raise them off the floor and press upwards with your bottom leg while pressing down with your top leg. Hold for as long as you can. Switch legs and repeat.
Performing bicep exercises is a great way to strengthen your muscles when you’ve had your arms outstretched to your keyboard all day.
Grasp both hands together in front of you as thought you’re shaking hands with yourself, then pull. Hold for 10 seconds then repeat.
Everyone knows how to tense their glutes at their desk to secretly tone their butt (if you don’t it’s squeeze, hold for 10 seconds, then release), but did you know that you can repeat this same exercise for many of the muscles in your body for toning over the long term and to relieve stress? Working from head to toe throughout the day, squeeze as many pairs of muscles as you can get through by using the same hold and release method. This will help to tone them after practice but by the end of the day you’ll feel flexible and relieved of stress as you’ll have consciously relaxed each set of muscles after performing the exercises.