When you already suffer from aches and pains, sitting at your desk all day can only make your pain worse. Plus, sitting for an extended period of time is never good for your health. Thankfully, there are several exercises that you can do at work, and even at your desk! If you can’t step outside to stretch over your lunch break, take advantage of your time by doing these easy exercises at your desk.
Before any type of exercise, you need to remember to stretch. Start by tilting your head toward your shoulder and holding for ten seconds, and then switch to the other side. Sitting all day can be tough on your shoulders, so a shoulder stretch is next. Roll both shoulders forward in a circular motion and repeat ten times, and then roll both shoulders backwards ten times.
A job that requires a lot of typing can cause a great deal of wrist pain, so stretching your wrists is not only great before an exercise, but also throughout the day. Start by stretching one arm with the palm facing down. Use your other hand to pull your fingers back slightly and hold for three seconds. Repeat three times on each hand.
Sitting all day long is almost as tough on your legs as walking all day. Stretch out your legs by flexing your ankle with your toes pointed up, and lift one foot off the floor with your leg straight. Next, point your toes down. Alternate and repeat ten times, then change feet.
After stretching, you’re ready for some mild exercise. If you enjoy reading books during your lunch break, a leg and ab workout can be perfect as you read. Start by sitting tall and placing your feet flat on the floor. Hold your abdominal muscles tight and extend one leg until it is level with your hip. Hold for ten seconds, then slowly lower. Repeat 15 times and change legs.
While you may want extra privacy for doing chair squats, they can be very effective for body-strengthening whenever you have a few minutes to spare. Whenever you get up from your chair and are ready to sit back down, slowly lower to one inch above your chair and pretend you are sitting down, but instead hold for ten seconds. Lift yourself back up to standing position and repeat several times.
For a full day of toning, use an exercise ball as your chair rather than your regular office chair. An exercise ball forces you to use your abs to hold yourself in a position, while also improving your balance, taking stress off of your lower back, and toning your core muscles.
Fit these easy exercises into your work schedule and say goodbye to aches and pains at the end of a long day of sitting at your desk. However, our licensed chiropractors at Premier Health Chiropractors are here to help you with any of your chiropractic needs. Don’t hesitate to give us a call!