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Many of us spend upwards of nine or more hours per day sitting at our desks.
At least its not for me.
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Keen to be less sedentary at your desk?
This head nod series will strengthen those muscles toreduce stress and pain.
Then, lift your head up towards neutral and beyond, looking up towards the ceiling.
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Hold again for a full breath.
The range of motion will differ from person to person, so try not to overstretch, advises Danclar.
Then bring your head back to neutral, and repeat for the left shoulder.
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Start with clockwise, and then rotate counterclockwise.
Heres an easy, little move to help.
Prepare to be wonderfully relaxed, shares Danclar.
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Keeping the hands neutral by your side, roll your shoulders forward three times and repeat, rolling backwards.
Next, bring the shoulders to their neutral position and shrug them up towards the ears.
Then drop the shoulders down, preferably with a big whoosh breath.
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She says to repeat three times.
Sit upright in your chair with a neutral spine and good posture.
Spread your fingertips and place the outside of the pinky fingers on your thighs, thumbs facing the ceiling.
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It’s similar to a cheerleader lifting poms into the air.
Imagine the palms slice into the air.
Your arms will be behind you on the chair while you lower your butt towards the ground.
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The knee drive promotes further core stability, so it strengthens the entire front side of the body.
Using good posture, pull your shoulders back.
Hold a pair of light weights, water bottles, or a weighted objects.
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Start with your weights by your side then raise your arms up and forward.
have a go at check that weights are parallel with your shoulders during the full motion, explains Danclar.
Hold at the top for two seconds, and then bring the weights back to the starting position.
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Then, rapidly punch your arms forward in succession, as ifboxing.
Marching in Place
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This is a great way to get low-impact cardio at your desk.
Marching in place is as simplewalkingor you’re able to raise the knees, says Danclar.
you’re able to also alter the tempo of the movement for different intensity levels.
Drive your knees up with each step.
If you do use a rope, youll also work on your agility and coordination.
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Try several bouts of 30 seconds to three minutes throughout your workday for an invigoratingboost of energy.
Just ensure you have enough space so you dont accidentally send your papers flying.
Depending on your fitness level, try sets of 10-50 sprinkled throughout the day.
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Continue jumping your feet forward and back in rapid succession for 30 seconds.
Work up to 2-3 minutes.
Otherwise, just imagine a line in the floor and stand to one side of it.
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Keep your core tight, your knees slightly bent, and your gaze forward.
Toe/Heel Taps
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This is another good ankle mobility exercise.
It will be more difficult if you stand.
Your feet should be in their neutral position.
Next, lift your toes off the ground so you are on your heels.
Cycle back and forth at least 10 times.
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This is a perfect activity to take on during a phone call.
Stand upright with good posture and keep your knees in line together.
You should feel the muscles in the back of your thigh (your hamstrings) contract.
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Slowly lower back to the ground.
Complete 12-15 reps on one leg and then switch sides.
Stand in front of your chair facing away from it.
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Complete 10-12 reps on each leg.
Calf Raises
Heres an easy move to get enviable, toned calves.
It will be more challenging if you stand because youll have to work against your whole body weight.
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Hold for a full inhale and exhale and then slowly lower.
Contract your core and quads as you lower your body down.
Your knees should be bent to 90 degrees and your shins should be perpendicular to the ground.
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Youll also work those hard-to-targetinner thighs.
Start by standing tall with your feet parallel and shoulder-width apart.
Keep the non-moving leg straight.
Push back up and return to the starting position.
Complete 12-15 reps on one leg, and then switch sides.
This exercise also promotes balance in motion.
Start by standing tall with your feet parallel and shoulder-width apart.
Keep alternating legs on the lunge and complete 10 reps on each leg.
Single-Legged Deadlifts
This exercise works the glutes and hamstrings while challenging your balance.
Be sure to contract your glutes during the movement to prevent lower back strain.
Lower the weight towards the foot you are standing on.
Then stand back up, pushing through your heel and engaging yourglutes.
Complete 10 reps, and then switch sides.
Danclar shares some form advice: attempt to keep your back as straight at a board, she explains.
Place the soft object between your knees.
Squeeze in on the object and hold for 20-30 seconds.
Release, relax, and then repeat three times.
Place your hands on the sides of the chair on either side of each hip.
Slowly lower, resisting the tendency for gravity to drop your legs quickly.
Return to the starting position.
Complete 15 reps and then switch sides.
Rotational Pulses
Grab a weighted object.
A five-pound dumbbell works great if you want to invest in a pair to stash in your desk.
Otherwise, a large water bottle or heavy book should work.
Youll work your abs, obliques, shoulders, arms, back, and glutes with this powerful move.
Keep your core tight and engage your obliques.
Standing Hay Balers
Kovar says this exercise increases core strength, while focusing on core mobility.
Slowly, lower the arms back to the starting position, explains Kovar.
Bend and extend the elbows, as needed, when drawing this diagonal line from 7 to 2 o’clock.
2016 Dec;32(5):514-523. doi: 10.1002/smi.2654.
