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19 Workouts To Do At Your Desk

by Family Center
19 Workouts To Do At Your Desk-dailyfamily.ng

19 Workouts To Do At Your Desk
Unfortunately, with day-to-day running, especially at work, people often forget to take the time to relax and take care of themselves.

Nowadays, for example, many people from different professions work all the time sitting in front of the computer and spend hours and hours of their day there. It is very interesting that these people, even if they exercise regularly when they are not working, reserve a few seconds of their work to move around a bit more – which will bring great benefits!

A physical educator specializing in workout gymnastics and wheel dancing, explains that it is generally recommended that the person sit for one hour and then do about five minutes of stretching or walking. We play it is lively in the body so she can relax and have a little stretch in the muscles that have been standing in the same position for a long time.

The educator adds that the importance of moving in the work is the person to be able to stretch, relax, relax and “perceive” also: knowing how your body is, what are the points of tension and take a little of that stress caused by it position for hours on end in the work environment.

Of course, within the job, the person encounters some limitations imposed by the company.

How much time do I have to move?
The physical educator explains that it is important, from time to time (one hour at a time), to leave the table or face the computer and go for a walk, to stretch, to “play” a little with a tennis ball to relaxing the hands and massaging the body. Do the basic stretches, such as stretching the back, legs, and neck.

Anyway, some companies even have fixed some stretching services on the wall. She can select a few at a time and do them, repeat them in the bathroom, in the room she occupies or in reserved places in the company itself. The important thing is to create routines that take the body out of sedentariness.

But what not everyone knows, is that some exercises can also be performed while the person is sitting. Below you will find some suggestions.

Stretches for you to do while sitting

19 Workouts To Do At Your Desk-dailyfamily.ng

Stretching at the desk

1. Stretch your legs in front of your body and stretch yourself trying to catch the tips of your feet with your hands.

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2.Rotate your waist as far as you can to the left, hold for five seconds. Then repeat the movement by turning to the right. Try repeating the movement five times on each side.

3. Make a stretch with your arms to the back, interlacing your hands on the part of the chair’s back.

4. Rotate your ankles in both directions (right and left) for about five seconds. Try to do five sets of eight reps in each direction.

5. Stretch your right arm toward the left side as far as you can. Rest your left hand on the crook of your left elbow, helping to lengthen it. Feel the stretch for about five seconds and then make the same movement with the other arm. Try repeating five times on each side.

6. To move your calves, pull your heels off the floor, standing on tiptoe (sitting on the chair). Hold this position for ten seconds. Try repeating the exercise eight times. The calf muscles should begin to burn after a few seconds.

7. Keep your spine straight, leaning against the chair, and slowly turn your neck from side to side. The first time you turn, keep your eyes parallel with the floor; on Monday; look slightly up; and on the third, look slightly down. Repeat the movement about five times.

8. Keeping the spine straight, leaning against the chair, flex the neck to the right side and at the same time force the left shoulder down. Hold for 20 seconds. Then move on the other side.

9. Rest your hand on the table (stretching your arms), keeping your torso straight. The ears should be between the arms. Hold for about 20 seconds.

10. Put your hands behind your head and slowly bring your elbows back. Hold for about 20 seconds.

11. Stir each of your fingers gently: extend, flex, open and close.

12. Cross the right leg over the left, pulling the thigh with the left hand, and turning the trunk to the left side. Hold for 20 seconds, then repeat for the other side.

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13. Sit in the chair with your spine straight, and with your shoulders relaxed, look slowly back and forth.

14. Sit in the chair with your spine straight, and with your shoulders relaxed, look down and up.

15. With the help of the hand, bring the neck to the side and hold for a few seconds. Then repeat to the opposite side.

16. Look at the floor and, holding more behind the head, try to pull your chin against your chest, leaning more to the right side. Then repeat to the other side.

17. With your right arm behind your head and your left hand resting on your right elbow, force your hand to lower your arm as far as it will go. Then repeat with the other arm.

18. Try to catch the foot of the chair itself, stretching the lumbar.

19. Stretch your arms above your head, interlacing your fingers and hold this position for a few seconds.

Why move around at work?19 Workouts To Do At Your Desk-dailyfamily.ng
There is no shortage of suggestions for those who want to exercise while working, including sitting. And, of course, this habit is very beneficial.

This kind of exercise, done while the person is sitting at work, does not exactly serve to tone the body. For toning, we need to work with weights, with continuous sets and effort. What is not possible in the sphere of an office. Work-oriented exercises (workout) focus more on stretching. These exercises help relax and improve blood circulation.

The physical educator adds that exercising every day, consistently and with guidance, helps control some body aches and helps in disease prevention. That’s because the muscles and joints are better prepared for day-to-day tasks.

So you know, do not stay all day in front of the computer. If possible, get up and take a quick walk one at a time. Count on these exercises that can be done while you are sitting. They will help you relax and will do well for your overall physical health!

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