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Brilio.net/en - Theres a good chance youre reading this article from your desk at work. Dont worry, we wont tell.
But we will keep your blood flowing.
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Lets be real humans werent designed to sit on their bums all day starting at a screen. Its important we get our blood moving but sometimes (actually, more often than not) were too tired to go to the gym after a long work day. So heres a quick fix do a couple of these moves at the desk and youll start feeling fresher in no time.
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For these exercises, try alternating them. Of course, it will take some practice to become smooth in multi-tasking, but these exercises can easily be done when skimming the mail.
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1. Calf raises
Stand in front of a desk or other piece of furniture you can hold on to for balance. Raise your heels of the floor and slowly lower them. While this doesnt exactly involve you sitting on your desk chair, its a good way to get the blood moving from your head to your toes.
2. Arm pump
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Pump both of your arms over your head for 30 seconds. Sure your deskmates might give you quizzical looks but with your newly toned biceps popping out in no time, theyll all be wanting to do arm pumps.
3. Back twist
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Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Alternate sides.
4. Chair squats
Lift your rear end off of your seat and hold for a few seconds. Sure youll look a little ridiculous but your backside will thank you.
5. Take the stairs
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This is a more obvious effort to get your blood pumping. And sure, if youre on the 27th floor it might not always work out but you can take the stairs half way to begin with and work your way up. If you need a harder workout, try taking them two at a time youll get a chance to stretch your legs more than you would otherwise.
6. Hip flexions
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While sitting in your chair, lift your right foot a few inches off of the floor. Keep your knee bent at a 90 degree angle and hold the position as long as you are comfortable. This is a good buddy exercise as you can have a motivating co-worker to compete against. In friendly spirits of course.
7. Leg extensions
While sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax it. Alternate sides.
8. Shoulder raises
Raise your shoulder to your ear, hold and then relax. Repeat, alternating shoulders. This a good move to do when you get overwhelmed with work and just need to distress.
9. Gluteal Squeeze
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Tense up the muscles of your rear end and hold for a count of 10. A less conspicuous work for those of us that want to start slowly.
(brl/red)
