There are many advantages to modern technology, but there is one major disadvantage – rather than moving around and engaging in physical activity, most of us sit at our desks for eight hours a day, five days a week. We must be aware, however, that the very factors that make us productive, profitable, and successful employees, can also end up harming our health. People who spend a great deal of time sitting are at risk for health problems such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions.
So, whenever you feel that your back might need some stretching, consider trying some or all of these exercises recommended here.
Your desk needs to be sturdy enough to hold your body weight when doing this exercise. Next, step back so you can spread your hands a little wider than shoulder-width on the desk. Bring your upper body down toward your desk, keeping it straight and tight. Then push back up until you are back in the starting position, with your arms straight, but not locked.
You will need a chair if you want to do this move. Get on the chair’s front edge with your hands facing forward. Keeping your back as close to the chair as possible, flatten your palms on the chair, bend your elbows straight back, and lower yourself straight down several inches. Once you’ve risen back to your starting position, and straightened your arms, do a couple more of these.
Stand shoulder-width apart with your feet aligned with your shoulders and your arms stretched to the side. Move your arms in a small circular motion backward or forwards. You will increase blood flow in your upper extremities by doing this exercise. Moreover, if you feel that your shoulders are bending forward, do this exercise at least three times a week, 20 reps and you will see a difference in less than a month.
Standing Donkey Kicks
Those of you who have taken fitness classes or gone to the gym may recognize this move. With one leg bent behind you, hold the edge of your desk as you flex your foot. Then, push backward with your foot as if you were going to kick back, and hold for a few seconds. To make this exercise a bit more interesting you can do it with your extension bands – and put them in your office drawer later. Repeat this with the other leg.
You should slide your body down a wall until your hips are level with your knees and your knees are at 90 degrees. Make sure that the floor is not slippery or that your shoes can handle this exercise. Keep the position for 30-60 seconds, and squeeze your abs and things as hard as you can. You can do this exercise in a few reps, and do a minute-long stroll across the office in between reps.