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The Athletic Club

of Overland Park
11 Jan 2018

Exercises You Can Do At Your Desk

While it is important to exercise, sometimes it is hard to find the time to fit it in a workout. However, being sedentary can lead to obesity and contribute to back pain, which is one of the most common musculoskeletal conditions among office workers.

According to experts, we spend more time sitting than we do sleeping. So how can we use the time that we spend sitting more effectively?

Try some of theses stretches and exercises to do at your desk to help counteract all that tension that accumulates from being idle most of the day.

  • Walk in place or jog in place
  • Perform an ab strengthening  move
    • Engage your core muscles and extend opposite arm in front of you. Bend to the side in a controlled manner to target your obliques. Squeeze your side muscles to pull yourself back up into starting position
  • Do a simple waist rotation
    • Even simple movements can exercise your abs. Sit in your chair Engage at the core while rotating and sitting up straight.
  • Calf Raises
    • Stand up by your chair and raise your heels until you are standing on your toes; slowly lower yourself back to the floor
  • Glute squeeze
    • Squeeze your glutes as hard as you can and hold for 10 to 20 seconds. This is known an isometric move
  • Reach for the stars
    • Reach up as high as you can palms facing upward
  • Seated triceps dips
    • Sitting in your chair with your feet firmly planted on the floor. Place your hands on the seat or armrest of the chair and press down allowing your hips and buttocks to lift off the chair. This is a great exercise to  help relieve spinal compression.

 

https://www.beachbodyondemand.com/blog/9-office-stretches-you-can-do-at-desk

https://draxe.com/exercise-to-do-at-your-desk/

https://www.prevention.com/fitness/seated-chair-exercises