Thursday, January 12, 2012
I have a desk job that involves a fair amount of research, as a result I have developed an office workout routine to do as I read legislation, regulations or research papers to keep the blood flowing, move my body, and engage my brain. Enjoy!
Wrist Stretch – Extend your arm in front, put your palm up and grab your fingers with other hand. Gently pull hand down on your fingers to stretch the forearm and then repeat other side.
Wrist and Forearm – Press your hands together in front of your chest with your elbows bent and parallel to the floor. Gently bend your wrists to the right and left.
Back Twist – Sit upright in your chair and twist to one side, hold and then twist to the other side.
Lower back – Drap yourself over your lap (like you are picking up a pen) and breathe.
IT Band - Sit in your chair, cross your ankle over your knee and press down on the bent knee gently.
Calf - Stand with one leg behind yourself, press your back heel to the floor. Widen stance for greater stretch. Repeat.
Quad - Stand holding onto a chair or desk for balance, reach back, grab one foot and bring your heel as close to your backside as comfortable. Hold and repeat.
Hamsting - Standing, put one leg forward with the heal down and toes up keeping your leg straight, bend the opposite knee like you are sitting back until you feel the stretch. Support yourself with your hand on your thighs, chair or desk.
Leg Extension – Sitting in your chair, engage your abs and then entend one leg up until level with your hip and hold. Repeat on the other side. (This one is great to wake you up if you are falling asleep in a meeting.)
Hip Flexion – Sitting in your chair, engage your abs and then lift one bent knee up and hold. Repeat on the other side.
Inner Thigh – Place a book, water bottle or other desk object between your knees, engage your abs, squeeze your knees together, repeat.
Chair Squat – Squat down like you are about to sit down in your chair but stop an inch from the seat. Hover. Stand up and repeat.
Standing Hip Flexion – Stand up straight, engage your abs, lift your leg straight up, hold, repeat.
Leg lift – Stand up strait, engage your abs, lift your leg to the side, hold, repeat.
Toe-Ups – Place one foot behind your other heal, raise the heal on your supporting leg as as high as possible, hold and repeat.
Front Raise – Sitting in your chair, engage your abs and then lift an object to sholder level, hold and repeat. (Whatever you are reading can serve well, especially if it is a book.)
Tricep – Sitting in your chair or standing, press something from your desk by extending your arm overhead, then bend your elbow to drop your hand down to the back of your shoulder, repeat.
Bicep Curl – With a desk object in your hand, curl your arm from straight down up towards your shoulder, repeat.
Row – Sitting tall in a chair with wheels, grab the edge of a desk (underhanded works best). Pull yourself towards the desk and then press yourself away, repeat.
Abs – Sitting on the edge of your chair, with your back straight, engage your abs and then lean back until your shoulders touch the back of the chair. Come back up and repeat.
Pick up pen – Sitting with your back straight, engage your abs and then reach down to one side and then the other as if picking up a pen. Repeat.
Stairs - Go up one or two floors every time you have to go to the bathroom. Just generally take the stairs when you can.
Walk - Get up and go see people in person whenever you can.