Office Workout
Is this office workout right for you? Read this scenario after sitting in traffic for an hour you arrive at work, where for the next 9 hours you will sit at your desk and type endless reports. Oh, I forgot the 5 minutes you will break for lunch at your desk. Sound familiar?
No one can be expected to sit for 8 maybe 9 hours a day without a significant break and be productive. However, in todays workforce many of you are. A mini workout you can do in the privacy of your own office! Each of the activities below can be down for multiple sets or they can be spilt up and done individually throughout the day to give you a break. Whatever the case may be, by doing these exercises throughout your workday you may experience any of the following benefits:
Chair Dip Make sure your chair is stable and will not roll or flip on you before you begin. Keep your legs straight, out in front of you throughout the exercise. Move your hands out to the edge of the chair, hips in front of it not touching. Lower you weight down using your arms until your elbows are bent 90 degrees. Push back up and repeat. Single Leg Squat Start from a standing position shift your weight to one leg. Lower from the hips, not the knee, keeping your weight back. Lower until your thigh is parallel to the floor. Raise up, pushing through the heel of your foot and repeat. Do not allow the knee to move out over the end of your toe during the squat. Alternating Lunges Step with one leg forward and allow both legs to bend at the knee simultaneously. Continue to bend until the thigh of the front leg is parallel to the floor and the back knee is just off the floor. The feet should be inline with one another. Be careful not to let the knee of the lead leg go out beyond the toe. Push back through the heel to return to the start position. Repeat for the other side. Push Ups Stick Em Up This exercise is great for those tired, stressed back and shoulder muscles. Stand with your back tight against the wall/door. Do just what it sounds like. Arms should be up elbows bent and also tight up against the wall/door. Hold this stretch for about 30 seconds. Be sure to pinch the shoulder blades. Hip Flexor Raises Sit in your chair for this one. Back straight and hands behind you placed on the low back. (Hands should be feeling for back involvement). Lift your right leg up off the ground trying hard to break parallel. You should only be using your hip flexors for this movement. Do not lean back or use the muscles in your low back. Foot should be straight and inline with the body not pointing out. Repeat other side Arm Circles Neck Rolls Be sure to roll both ways. If you enjoyed using this office workout you might want to try some of the other programs found on this website.
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