It is possible to achieve both strength and flexibility in your body muscles without having to leave your office desk. Even though the following exercises are quite easy, it is important to pay attention to your personal safety even as you attempt some of these routines.
The side bends: Using this routine will enable you to tackle your back and sides in terms of developing their flexibility. Sit on the edge of your chair and ensure that your back is straight. Your fingers should be interlaced with your palms so that they face outside away from you. Try to put your arms straight above your head.
Lean to the left of your waist and hold for up to 10 seconds. The routine should be tried on the opposite side in alternative patterns. You can do as many repetitions as you like but you should stop when you feel uncomfortable. The routine can also be done while standing.
The neck stretch: Assume the upright position while either standing or sitting. Then turn your head slowly to the right side right up to the point (but not past) when you start feeling a stretch. Hold for up to 5 seconds and then turn to the other side in the same rotational movement. Once that semi-revolution is completed you can let your head fall towards your chest. Hold it there for up to 5 seconds. It is not advisable to tilt your head backwards because it can put too much pressure on the spine.
The office chair squat: Stand tall and relax your shoulders. The toes are to be lifted up so that they touch the top of the shoes. Ensure that the back is kept straight as you lower your buttock area until it is within an inch of touching the seat. Hold it the position for 10 seconds. All the time you need to ensure that the knees are kept behind the toes so that there is less stress on the knee joint. Squeeze your butt muscles to lift your body back into its upright position to complete the revolution. This routine will give many of your body muscles a workout.
The cross arm bends: In this section you will be able to tackle your upper back. While sitting upright, bring your right arm right across your upper body until it hits the shoulder level. Ensure that the elbows are somewhat flexed. Use your left hand to grasp the area underneath your right arm just above your elbow. Gently lift your right arm across your chest towards the left side. Hold for up to 8 seconds. During the routine you do not shrug your shoulders. The routine should then be switched so that you can deal with the other side of the body.
The desk press: It is possible to target the core and upper body using this routine. First of all you need to keep your body in a straight line as you feel your core muscles. Using your elbows, your body should be in a push-up position. Elbows are held at a 90 degree angle. Meanwhile you should make 10 knee drives in the same position and then follow them up with 5 push-ups. Most people aim to make between 4 and 5 repetitions given the fact that the exercise can put a lot of stress on different muscle types.
When you are engaging in office exercise, it is advisable to target as many parts of the body as you can. This is because you have a limited space and plenty of time in terms of your breaks. Try to create a schedule that incorporates the most effective and ergonomically friendly routines.