It may seem counterintuitive to use exercise and activity to relieve that nagging backache or the uncomfortable shoulder pain that comes with sitting at a desk all day. But doing this quick, total-body workout right at your desk will drastically improve how you feel at the end of the day, both physically and mentally. Try these simple exercises today!
1. Chair Squats
Begin by standing in front of your chair and facing away from it. Bending at your knees and sticking your hips back, lower yourself until your rear touches your chair. Do not let your knees go in front of your toes. Then return to standing position. Repeat for 3 sets of 8-12 repetitions.
2. Desk Push-Ups
Begin standing facing your desk. Place your palms on the edge of your desk, take a step or two back away from your desk, and lower your chest toward your desk by bending your elbows out to your sides. Slowly push away from the desk and return to starting position. Repeat for 3 sets of 8-12 repetitions.
3. Leg Extensions
Seated in your desk chair, slowly lift both feet until both legs are straight out in front of you. Hold there for a few seconds, then slowly lower your feet back to the ground. Repeat for 3 sets of 8-12 repetitions.
4. Tricep Dips
Begin standing in front of and facing away from your desk or chair (as long as your chair does not have wheels!) Place your palms on the edge of your desk or chair with your fingertips pointing forward. Extend your legs out in front of you and support your weight on your heels. Bend your elbows to lower yourself toward the ground, then press back up to starting position. Repeat for 3 sets of 8-12 repetitions.
5. Glute Extensions
Stand facing your desk or the back of your chair placing your hands lightly on your desk or chair for balance. Extend one leg behind you and lift it off the ground, keeping it straight. Slowly lower it back to the ground. Repeat for 3 sets of 8-12 repetitions.
Break a little sweat and your body will thank you for it!
Body Mechanix, Inc. specializes in ergonomics, injury prevention and physical therapy. BMI provides on-site ergonomics analyses, workplace injury prevention programs, and other services to companies across the US.