Top 5 Simple Exercises to Try at your Desk
Exercising at the desk can take only a few minutes and if you practice them regularly, then you can prevent backaches and many muscle related problems.1. Side stretches
Side stretches can be the best way to keep your spine supple and aligned in a good position while you are working at the desk. You can keep your arms raised above your head or place your hands on the hips to lean forward gently as far as you stretch on each side. Practice this for a few times in a day for better results.
2. Shoulder Circles
Sitting for long periods results in poor postural habits and many of these start by over active neck muscles. To switch them off, try circling your shoulders every half hour or so. Simply sit tall and move your shoulder blades only (not your spine or head) in a circle. i.e.: forwards then down then back then up. Complete 4 circles in each direction- forwards then backwards. This will also help to open out the chest which will open up your airway and encourages blood flow into the muscles around the shoulders and neck to alleviate tension.
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Swiss ball bliss at your desk
3. Spine Rotations
A healthy spine has a about 60-80 degrees of rotation. Sitting daily as most of us do at a computer or driving in cars reduces this. To reduce the effects of this, try sitting tall and place the hands behind the head. Breathe in deeply. Exhale and twist the chest arms and head as far as you can to one side and hold for 2 counts. Repeat to other side. Aim for 2-3 to each side.
4. Foot release
Who does not like a foot rub? What about having one every time you check your email? Every time I hit send/receive on my computer I drop a golf ball on the floor (slide your shoe off but keep your sock/stocking on) and give my arches and heels a good roll. It‘s not quite as nice as a foot rub but it works pretty well. This is a great release to prevent plantar fasciitis and Achilles tendonitis by encouraging blood flow and removing potential trigger points. Go for a few minutes on each foot. Focus on the tender spots. A must for anyone who wears heel to work or runs/walks for exercise.5. Neck Nods
Gently look sideways then nod your head to reduce stress on the upper back and relieve tension from the neck. Practice this several times in a day for preventing neck and upper back strain.Wanting to stay fit this winter? Join a Spring Day or request a consultation with a Springday expert for more tailored advice. Springday is your online personal trainer with exercise programs, expert advice and tracking tools to help you reach your sporting goals.