“Deskercise” for the Office Bound

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Your body dislikes staying still for long. The longer you’re still, the more tension accumulates from being in one position. Yet, the average American sits for 7-1/2 hours a day! If you’re stuck behind a desk for that long, you can do some simple exercises  while sitting or standing.

Mind you, the exercise won’t develop your cardiovascular system or build strength, but they will reduce muscle tension and stress to help maintain the strength, flexibility and muscle tone you already have.

Experts recommend doing the desk exercises every hour or so, even if you do only one exercise at a time. Anything is better than staying in one position. In doing these exercises, go slowly and use the full range of motion.

  • Pectoral Stretch. Clasp your hands behind the head. Pull your shoulder blades together and elbows back. Repeat two times. This exercise stretches your chest area.
  • Sitting bend. Sit in a chair, with your feet flat on the floor, knees about 12″ apart, and your hands at your sides. Bend over as far as comfortable, with your hands reaching toward or touching the floor. Hold for 3-5 seconds and then slowly pull your body back up into a sitting position while tightening your abdominal muscles. Relax, and repeat 4-5 times. This exercise stretches your lower back and hamstrings.
  • Wrist flexion and hyperextension. Gently apply force with the left hand to stretch the right wrist toward the underside of the right forearm. Hold for 3-5 seconds, relax and repeat with the other side. Repeat exercises 5 times with each wrist. Then gently apply force with the left palm to bend the right hand backward. Hold 3-5 seconds, relax and repeat 5 times with each wrist. These exercises help stretch your wrists.
  • Bear hug. Bring your arms across your chest, trying to touch as far around the back as possible. Hold for 10 seconds, relax and repeat with a different arm on top. This exercise stretches your back and shoulders.
  • Head tilt. Slowly bend your head to the right as far as possible, then to the left, then forward (with chin against your throat) and to the back. Repeat two times in each different direction. This exercise loosens up and stimulates your neck muscles.
  • Vertical Stretches. With your feet shoulder-width apart, raise up on your toes and extend your arms overhead. Alternately, reach as high as possible with each hand for 7-10 seconds. Relax, and repeat exercise four times. This exercise reduces tension and activates all major muscle groups.

Find out how to get started on improving your life and health. Call (502) 753-7552 or visit Baptist East/Milestone today.

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