Deskercise! Best Exercises You Can Do Right In Your Office
For a lot of office workers, it is sometimes hard to get up out of your desk for an hour or so to go to the gym for your daily workout. Between calls and meetings and deadlines, it’s sometimes really hard to find the time to fit your fitness into your work schedule. There are some really great exercises and stretches that you can do that don’t require you to leave the office at all – in fact, you don’t really need to leave your desk chair! Take a quick 15-minute break a few times during the day and complete the following exercises to help combat stress, take tension off your back from sitting at a desk all day and just help to maintain your overall health and wellbeing.
Leg extensions are great exercises to help work your legs, as they target the quadriceps muscles which are the four muscles that make up the front of your thigh. This exercise can be performed by sitting on your office chair, holding the sides of the seat with your hands. Keep your back straight, not arched and look forward at all times to keep your neck in line with your spine. Plant one foot on the ground so that your knee is at 90 degrees while extending the knee on the other leg. Keep the thighs parallel to each other and don’t let the extended leg drop. Repeat this 15 times before switching to the other leg. Switch back and forth 2-3 times.
This exercise is really great for targeting your triceps (the muscles at the back of your arm) and targets your core and shoulders secondly. Sit with your legs and feet crossed in your desk chair and place your hands on the top of your arm rest so that your elbows are bent to 90 degrees. Use your triceps to raise yourself off of your hair and use your core to keep your legs crossed. If this is too advanced for you, try this with your feet on the floor and only put your weight on your feet if needed. The middle progression would be to cross your legs and when you raise yourself to keep your feet resting on your chair. Repeat this exercise 10-15 times each time (each repetition should take you about 3-5 second), and do 2-3 sets.
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