Anyone who has worked in an office knows that sitting at a desk 9 to 5 can be a pain in the neck – literally! Taking regular breaks, having good posture and an ergonomic work space and stepping away from the computer several times a day are all great ways to break up the monotony and help heal your sore muscles, but some days, you might be far too busy to do that. Here are some cubicle and desk exercises you can do anywhere – even in your chair.
Knee lift – Sit with your back straight against your chair and your abdominal muscles pulled tight. Keep your feet flat on the floor and hold to the sides of your chair tightly. Lift your knees slowly as high as you can while still keeping your back straight and hold for 10 counts. Slowly lower your knees and repeat five times.
Football drill – In your seat, pump your arms over your head for 30 seconds, then tap your feet on the floor as if you were doing a rapid football-drill for another 30 seconds. This quick cardio exercise will get your heart pumping! Repeat the exercise 3 to 5 times every two hours for a quick pick-me-up.
Chair dips – You’ll be able to perform this one from your cubicle, but beware if you have a rolling desk chair! Stand in front of your chair facing away from the chair’s seat (as if you were about to sit on the chair like normal.) Sit down on the edge of the seat and place your hands directly behind your hips, shoulder width apart. Walk forward until your back is parallel to the seat of the chair and slowly lower your body downward while your legs are bent. Keep your arms at a 90-degree angle. You’ll be supporting your weight with your arms as you raise your body upward. Complete 1 set of 6 reps to start and work up to 3 sets of 10. This exercise can help you tone your arms and back.
Water bottle lifts – Sit in your desk chair with your back straight, abdominal muscles tight and your feet on the floor. Grip a water bottle or small weight (buy an extra set to keep in your desk at work) sideways with both hands and lift it above your head. As you hold the bottle above your head, bend to one side as far as you can with a slow and steady motion. Repeat for three sets, 10 times on each side. Another variation of the water bottle lift is to do the same movements to each side with your water bottle held in front of your body.
Glute squeezes – Fight the effects of “office tush” with easy and effective glut squeezes! Sit straight in your chair with your feet flush on the floor and contract your glute muscles until you’ve raised your body slightly from the chair. Hold for 2-3 seconds and release. Repeat 5 to 7 times.
Toe raises – This exercise tones your calves while you’re in a small, compact area. Sit in a chair with your feet on the ground. Push down through your toes so you raise your heel of the ground and hold for 10 seconds. Slowly drop your heel and repeat the exercise 10 times. The great part about the toe raises exercise is that you can do them while you’re working to get the maximum toning benefit.
About the author: Earl Reidlen has written poignant articles for the sports world for many years. When he’s not busy writing or fishing with his son, you can find him reviewing companies like M.Putterman.
Tags: chair dips, football drill, glute squeezes, knee lift, office exercises, toe raises, water bottle lifts