Sitting for hours on end at your desk isn’t doing your health any wonders… We spend too much time tied to our desks buried in emails and work. The modern workplace has changed and we pass the majority of time sat down. Therefore, it is important for you to have some exercises to do at your office desk.
Desk exercises can easily be incorporated into your daily routine. Furthermore, they aid with flexibility and feeling good. Here are 11 exercises to do at your office desk:
Leg planks
You can strengthen your legs whilst sat at your desk, and no one will be none the wiser! It is a perfect exercise to do at your office desk. Simply, sit on the edge of your chair with your knees at a 90o angle and place your feet on the floor. Then, slowly extend a leg out in front of you until it is straight and parallel with the floor. Try to hold the pose for 10 seconds, then release and repeat with your other leg. Furthermore, try to increase the length of how long you hold your leg for over time. Along with, how many times you repeat the exercise too. The longer you do it for and the more you repeat it, the more toned your legs will be!
Clenches
Another perfect secret workout that nobody will notice as you don’t need to get up for it. Clench your buttocks and hold for ten seconds. Repeat the workout to tone your muscles and to get the best results.
Reach for the stars
Stretching exercises are a must when you spend the majority of the day sat down. They help to ease stress and stop your muscles from seizing up. It’s important to not stay in the same position for your entire working day. Therefore, start stretching those arms and reach for the stars. Simply, sit up straight in your chair and stretch both arms over your head, and reach for the stars. Then, after around 10 seconds, extend one hand higher and repeat with the other one. Just keep going as high as you can.
Rotate those ankles
Sitting for long periods of time can make our muscles stiff… Therefore, you can strengthen the flexibility of your ankles by rotating them. Furthermore, you will be less likely to suffer from injuries as a result. So, start moving those ankles! Rotate your ankle in all directions for a couple of seconds, and repeat with the other ankle.
Arm stretches
One of the exercises to do at your office desk, is to try to do some arm exercises. Stretch your right arm as far to the left as you physically can and support your right arm in the crook of your left elbow. Hold it there for 10 seconds and then do the same again with your left arm.
Chair squats
This one is not as sneaky as the other desk exercises. However, it is still a good workout to do at your office desk. Chair squats help to work your quads, glutes, hamstrings and calves. You need to stand up straight in front of your chair with your feet shoulder width apart and your arms bent in front of your body. Then, you need to bend your knees and lower body towards sitting in the chair. Make sure you keep your abs in whilst doing it! You also need to be putting your weight into your heels not toes when going down. Repeat the chair squats as much as you can! Maybe try this one out whilst most of your colleagues are out on lunch or when people are in meetings.
Tricep dips
Not everyone may be able to do Tricep dips with their chair, as it needs to have no wheels! You don’t exactly want to be falling flat on the floor whilst trying to do some quick desk exercises. Or rolling away with the chair… If all your office chairs have wheels on them, why not check the kitchen? You are bound to find some stable and safe chairs there. Firstly, put your arms behind your back and rest them on the chair. Finally, slowly raise and lower yourself. This will work your Triceps, chest and shoulders!
Inner thigh workout
Work those inner thighs with a small foam ball (stress ball if you have one) or a small towel, by squeezing it between your knees. First of all, sit up straight in your chair with your shoulders back, and abs in. Then bend your knees at a 90o angle and have your feet firmly flat on the floor. Place whatever object you have chosen between your knees and lightly squeeze to hold it in place. Keep your abs in, then start to slowly squeeze your knees together as hard as you can 30 times.
Wall sits
This one isn’t the most discreet desk exercise! If you are near a wall in your office, then try to do some wall sits. Or this could be done on your lunch break in the kitchen. Rest your back against the wall and move your feet away from it. The wall should support the weight of you back and your knees should be placed at a 90o angle. The longer you hold the position for, the better results you will see!
Neck rotations
Don’t let your neck get stiff from being in the same position all day or from peering at your computer screen. Turn your head to the left and look over your shoulder, hold the position for a few seconds and swap to the other side. Furthermore, try dropping your chin and rolling your neck, then raise your chin up and bend your neck to each side.
Desk push-ups
Make sure you check your desk in sturdy enough to support your body-weight or that you aren’t going to injure yourself doing push-ups. Start by taking a few steps back and place your hands flat on your desk about a little bit less than a shoulder width apart. Then lower yourself down toward your desk and push back up until your arms are straight. Don’t forget to keep your core tight!
Try some of the exercises to do at your office desk as often as you can! If you can’t do any desk exercises then make sure you get up and move about.