Take Your Exercise to Work – 4/24/19
Take Your Exercise to Work
Select any number of exercises from the list below and perform them throughout your workday. If there is anything on the list that you are unfamiliar with, just hit us up and we will send a demo to you to ensure you are performing the exercises correctly.
Feet & Toes– Calf-Heel Raises (Seated or Standing)/Lunges (Walking)/Hip Flexions/Leg Extensions/Seated Knee Lifts/Take the stairs (Bonus- Two at a time)
Hands & Arms– Shadow box/Arm Pump/Shoulder Raises/Triceps Dips/Elevated Push-ups/Hand Stretches/Flapping Wings/Water Bottle exercises/Chair Raises
Torso– Oblique Twists/Gluts Squeeze/Curls/Seated Knee Crunches/Abs Squeezes
Full Body– Seated Low-Impact Jumping Jacks/Seated Simulated Jump Rope/ Chair Squats
Hip flexions. 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.
Arm pump. Pump both of your arms over your head for 30 seconds.
Hand stretches. Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers
Flapping wings. Stretch both of your arms up and back, as far as you can. Bring them forward until they meet and stretch your arms out in front of you. Repeat.
Water bottle weights. Use a full water bottle as weight to increase the difficulty of your work out. You can do front raises, overhead presses and bicep curls with a water bottle.
Curls. Cross your arms over your chest and sit up straight. Tense your abdominal muscles and curl your shoulders towards your hips. Hold for a few seconds.
Chair squats. Lift your rear end off of your seat and hold for a few seconds.
Chair Raises. Sitting To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Lower yourself back down but stop short of the seat, hold for a few seconds.
To stretch your back and strengthen your biceps, place your hands on the desk and hang on. Slowly push your chair back until your head is between your arms and you’re looking at the floor. Then slowly pull yourself back in
Stretches
Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side.
Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.
You get to put your feet up for this one! To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side.