Often times when we are at work, we do the same repetitive motions, whether we are sitting all day or standing. Very rarely do we stray from our routine of how we work. We do our job, we go get lunch, we go to the bathroom… Repeat, every day. But what if I told you that you don’t even have to leave your work station to get some new movement in?
More Movement
Desk
Here are some great exercises and stretches that you can do at your desk.
Flutter kicks
Extending your legs straight out, scissor your legs one at a time. While both legs remain outward, lower one leg until it almost touches the floor hold for 5 seconds, raise up. Do the other leg. Repeat on both legs fifteen times. This works your legs and your core.
The Arm Strengthener
Resting your hands on the seat of your chair with your palms resting next to your hips, gently lift yourself off the chair, hold for a few seconds, and lower gently. Repeat 10 times. This will strengthen your core and work your arms.
The Knot Eraser
Back
Hold on to your desk while you’re in a seated position. Gently push yourself back until your upper body is parallel to the ground (you should be looking at the floor with your arms extended out). PULL yourself back into your desk into a sitting position. You can repeat this liberally. I usually aim to do at least 3 to 5 a day.
Shoulders
Sitting up straight in your chair, roll your shoulders. (Tip: You can also repeat this if you’re waiting in line for lunch!)
More Handy Workouts
Bathroom
When you go to the bathroom take a few extra moments to do some of these quick stretches and exercises.
Squats
Squats at your desk may be a little awkward. So instead of doing them at your desk, do them when you go to the bathroom. Every time you go to the bathroom, do five to ten decent squats.
Stretch Your Neck
While standing perpendicular to the ground, rotate your head from side to side, front to back. This will stretch out your neck and help wth neck cramps and knots.
Legs
To stretch your leg, namely your hamstrings, utilize the sink. Place your heal up on the edge of the sink and reach for your foot. Hold for a few seconds and repeat with the other leg.
A similar exercise to this, is to simply reach down with your lefts stiff and touch your toes. This stretches your upper body and your hamstrings.
Reach for the Stars
Standing straight up with your arms to your side and your legs shoulder width apart, slowly raise your arms up. Almost like a slow motion jumping jack… Minus the jumping. After holding this stretch for a few seconds, exhale and slowly drop your arms to your side. This is more of a relaxing, “wake-your-body-up” movement.
Bonus Tips
When you park your car, try parking further out so that you have to walk to your vehicle. It may take a few extra moments to
Pack some healthy snacks to keep your energy up throughout the day!
Stretching doesn’t have to be a hassle and it doesn’t have to be a long drawn out process. But adding these movements to your daily work day can not only help with your mobility, but also, it can help with your focus and concentration. Most of these exercises can be done discreetly without bringing attention to yourself. What kind of stretches do you like to do when you’re at work?
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