From the dawn of evolution, people were built to move
around, not to spend their whole lives sitting at a desk. It doesn’t matter how
ergonomically friendly your office furniture is, the fact is that prolonged
sitting results in sore backs, headaches, and a general feeling of
sluggishness. Then, of course, there’s the problem of weight gain when a person
has a basically sedentary lifestyle. You need to exercise, but there’s the time
factor. If you’re so busy with work that family life takes a back seat, as it
does for many modern workers, where are you going to find the time to exercise?
Believe it or not, you could actually squeeze in a little
exercise at work. Take a break from time to time and try these easy, fun office
exercises.
Hip Hike
The adult worker probably doesn’t exist who hasn’t had at
least one episode of pain in the area of the lower back over the course of
their work history. This is an easy exercise that you can do without even
leaving your office chair, and it’s very effective in easing lower back pain.
Start by sitting up straight – imagine that there’s a string attached to the
top of your head and it’s pulling you toward the ceiling. Now, lift your left
butt-cheek up until it’s as close to being off the seat of the chair as you can
get it without actually standing up. Now return it to the chair. Do the same
with your right butt-cheek. Go back to the left, and get a sort of “rocking”
motion going, from cheek to cheek. Do this for about thirty seconds at a time.
This is a very simple exercise, but it’s also one of the
most effective for overall body strengthening. Start by standing as tall as you
can – again, imagine that string attached to your head that’s pulling you
upward. Relax your shoulders, and lift up your toes so that they’re touching
the inside tops of your shoes. This centers your feet, and will help you to be
sure that you’re doing the squat properly. Now, with your back straight, lower
your butt until it’s about an inch away from the seat of the office chair. Try
to hold this position for ten seconds. Remember, it’s important to keep your
knees behind the toes so that you don’t cause undue stress to your knee joints.
The muscles in your butt are what you’ll use to get your body back to its
original standing position.
Rule #18 - LIMBER UP |
Victory Stretch
When you’re sitting at a desk for hours, your posture often suffers. This exercise will improve your posture and it’s also great for
the inner core. Start by breathing in and sitting up straight. Now, exhale and
stretch your spine, trying to make your body seem as tall as you can. Hold the
position, and then lean forward. Extend your arms and open your chest, as if
you were pushing upward on the ceiling. Rinse and Repeat.
Business Flight
This exercise is very beneficial for the mid-back and the
hamstrings, which are the areas that are most often compromised when a person
occupies a sedentary position for several hours during the run of the day.
Stand up straight – use the “imaginary string” again to pull you into position.
Use your hips as you would a hinge, bending over while extending one leg and
allowing the other to hold the weight of your body. You’ll want your torso and
the extended leg to be parallel with the floor. Hold the position for three
seconds, and then go back to your original position. Do this for about a minute
on each leg, and then switch legs and repeat the exercise.
Summary
It would be ideal if you could build a visit to the gym
or at least regular walks into your daily routine. However, if you’re really
pressed for time, these easy exercises can be done during quick breaks at work. They will certainly have a profound effect on your physical health and mental clarity, and gear you up for your regional office chair race.
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