It is increasingly becoming popular for people to do some choice exercises while at their desk. We are learning more about our bodies and some of the techniques that can be used in order to keep them in good working order. Leaving the office to get some exercise isn’t necessary and there are lots of things you can do at your desk.
Abdominal contractions First of all you need to mentally feel the gluteal and abdominal muscles. You can close your eyes if this process is proving something of a challenge. When you have “felt” them then contract these muscles as you breathe in. Hold the position for 3-5 seconds before releasing with a deep breath. Repeat this routine every few minutes throughout the day. Abdominal exercises can be done seated in your office chair or standing at the water cooler.
Other people use the same routine to “touch” their pelvic floor muscles. These are known as Kegels and can easily be done even as you sit in front of your computer desk. As an experiment you should try to identify and exercise various muscle groups.
Calf stretches: Sit in an upright position with the spine straight. Lift your legs using the balls of the feet before setting them down. After some time you will begin to feel tired which is an indicator that the muscles have been exercised. You can do this routine over the course of an hour using 10 minute intervals. You can switch on the computer alarm clock so that they can be timed precisely. Apart from exercising the calf region, this can be one of the ways in which you prevent the onset of deep vein thrombosis. It is a potentially fatal condition that affects high rate computer users especially when they reach middle age.
Grips and rolls: A hand gripper can be used to squeeze the muscles in the hand as well as exercising the forearm. An elastic band can be used to stretch the arms. Firmly pull it apart and hold for a few seconds before returning to the neutral position. This is a particularly effective method of getting rid of tension and stress within the body. The stability ball is a specialized piece of equipment that can give you a really good workout and ensure that you are burning all those calories. Bounce on it when you are making a phone call but it is not recommended when you are typing on a regular basis because it can lead to tendinitis.
The lower back workout: This routine can be completed while sitting down or standing up depending on your preference. Begin by placing your hands on the lower back with the palms facing down. The fingers should be pointing down and you should try to lean back. You should then push your breastbone upwards while your elbows are pointing back. The position should be held for up to 15 seconds before relaxing. Three repetitions are recommended on this routine. It is particularly effective at reducing lower back pain.
The quadriceps desk routine: Using this routine can be of benefit in terms of reducing your susceptibility to cramps and spasms. There should be enough space to stretch the legs before attempting this routine. Begin by keeping your back straight and placing your feet on the floor in front of the body. The hands should be placed on top of your right leg. You can then lift that leg right from the hip flexor. Extend it up starting with the knee. Once it is fully stretched you can flex the upper leg muscle and hold the position for up to 10 seconds. Finally the leg should be slowly returned to the floor. You can then switch to the other leg.
When you are doing office exercises like the ones that have been described above; you should always try to “feel” the muscle groups that are being tackled. This will increase your awareness of the body and the ability to control your movements. At the same time you have to be mindful of the responses that the body is giving you under pressure.