Exercise in The Office
If you spend most of your working day sitting at a desk and you're using that as an excuse for not getting enough exercise then read on. Here are some simple exercises that you can repeat from time to time throughout the day to give yourself an office workout. They will help tone your muscles, stop your back and legs from aching and becoming tired and keep your mind sharp throughout the day.
Wrist Flex I: Hold one arm out in front of you with the elbow straight. With the other arm, slowly bend the wrist down and then slowly bend it back up. Repeat this exercise for three to five repetitions with each hand.
Wrist Flex II: Extend your hands in front of you, palms facing outward, and hold for a count of five. Then, with arms still extended, let your wrists hang limp with your fingers pointing down. With your arms still extended, make a fist. Then while maintaining the fist, let both of your wrists hang down. Again, straighten your wrists and relax your fingers. Finally, let your arms hang loosely at your sides.
Neck Extension: Place your hands behind your head with your fingers placed together. Attempt to push your head backward for five seconds as you resist with your hands. Resist with your head forward, then straight up, and then all the way back. Stretch your neck as far as you can in each direction.
Shoulder Flex: Sit at your desk and raise your arms forward until the backs of your hands are touching the underside of the desk in front of you. Keep your abs tight and your back straight. Attempt to lift the desk, pushing for five seconds; then relax.
Chair Squat: Periodically while sitting, brace yourself on the arms of your chair, lift your bottom off the seat and hover over chair for 2-3 seconds. Stand up and repeat.
Dips: Make sure chair is stable and place your hands next to hips on the chair seat. Move your hips in front of chair and bend your elbows, lowering your body until your elbows are at 90 degrees. Repeat.
Standing Hip Flex: Stand with your abs pulled in tight and your spine straight. Lift one leg up until it is level with your hip. Hold for 2 seconds, repeat with your other leg.
Front Raise: Sit in your chair with your abs pulled tightly in and your spine straight. Hold a full water bottle in your right hand and raise your arm up to shoulder level. Hold 2 seconds and repeat with your other arm.
Overhead Press: Hold the water bottle in your right hand with your elbow bent, and extend your arm overhead. Repeat with the other arm.
Bicep Curl: Hold the water bottle in your right hand and, with abs pulled tightly in and your spine straight, curl the bottle towards your shoulder. Repeat with the other arm.
