Although modern technology has given us plenty of benefits and conveniences, there is one major drawback – many of us are sitting down at a desk for eight hours a day, five days a week. Unfortunately, it turns out that sitting for prolonged periods of time can increase our chances of being overweight, having high blood pressure, high blood pressure, and make us more susceptible to chronic conditions. While sitting down for a large portion of the day may be necessary for your job, there are plenty of ways you can move your body more at your desk. These top desk exercises help to stretch your muscles and improve your overall health.
1. Triceps stretch
Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. It is fine if you can’t actually reach it. Place your other hand on top of your bent elbow and gently pull the elbow toward the head to extend the stretch. How for two or three deep breaths. Repeat on the other side.
2. Leg lifts
A good rule is to limit sitting time to no more than 30 minutes in one go. When that time is up, either stand up to do a task for two or three minutes or walk around the room. If you’re unable to get away from your desk during this time, then doing leg lifts could be a good alternative. Simply plant both feet firmly on the floor where you are sitting. Next, lift one leg out and up, tensing your thighs as you reach. Hold for 15 seconds then release your leg back down. Repeat with the next leg. Repeat for the next three minutes to get a good stretch in.
3. Shoulder stretch
At your desk, clasp your hands together above your head with your palms facing up toward the ceiling. Push your arms up, stretching towards the sky. Hold for two to three breaths. Focus on extending your arms and straightening your spine.
4. Torso twist
Give your back and spine a stretch by stretching out your torse. While sitting down at your desk, place your right hand over your left knee and look over your left shoulder. Hold this pose for around 30 seconds, breathing and remembering to lengthen through the spine. Breathe out and return to the center. Repeat the action on the opposite side. It’s a great exercise to release any tension from your lower back and sides.
5. Hamstring flexes
Sit in your chair with both feet on the ground. Extend one leg outward. Breathe into your torso and move slowly toward your toes to touch them. If you cannot touch them, this is natural. Keep working on this stretch and you will soon find you are able to. Hold this pose for two to three breaths, then return to center. Repeat on the other leg.
A few stretches here and there will help your body when sitting at a desk all day. To further benefit your body, be sure to stay active throughout the day.