Lifestyle /
Five Minute In-Office Exercises
If you have trouble staying fit due to work schedules don't fret, below we've outlined exercises you can do to keep your body moving right at your desk.
The moves here involving stretching and strengthening your body, all within the comfort of your office chair.
These exercises don't take the place of traditional strength training but offers you a way to keep your blood moving if you can't get away from your desk.
Eye Strain
Long hours in front of a computer monitor are sure to leave you cross eyed.
Relax your eyes by closing them for eight seconds. Next, extend your hand out in front of you at eye level. Slowly bring the hand in towards your eyes, all the while focusing on it, and then bring out again, eyes still trained on your fingers. Repeat this exercise eight times. Another trick to keep your eyes strong is to trace the alphabet with your eyes in the air in front of you.
Shoulders
The first place we usually feel pain hunched over our keyboard is our upper back. Take a moment to relax your cervical spine and loosen your shoulder muscles.
Reach your arms behind your back, interlocking your fingers so your palms face away from you. Lift your arms up so you feel a stretch between your shoulder blades, in your chest and the front of your shoulders. Tuck your chin to your chest to avoid straining your neck and lean forwards.
Inhale and Exhale slowly. Hold for three full breathes.
Neck
To ease sore neck muscles lose your eyes and tuck your chin to your chest.
Slowly begin rolling your head a full 360 degrees to the right. Repeat to the left. Next, lift your head to stare straight ahead. Move your head to the right side, keeping your shoulders down.
Rest the palm of your right hand gently on your head so you feel a light stretching on the left side of your neck. Hold for five seconds. Repeat on the opposite side.
Lastly, let your head fall to your chest. Take both hands and gently rest them on the back of your head until you feel a light stretch in your spine. Hold for five seconds.
Abdominals
While most people can’t roll out the Yoga mat at the office, there are more subtle ways to stretch your core.
Sitting upright, Raise your arms to the ceiling, hands facing each other, keeping them about shoulder width apart.
Lean back so that your throat and chest point up. Hold the stretch for five seconds.
Back
When we spend long hours seated, we tangle our spine into all sorts of uncomfortable positions. In order to loosen up your back, isolate your upper torso, twisting from the hip to the right.
Next, take the left arm and stretch it across your chest, reaching past your right side. Drop your right hand down and use to reach behind your back. Hold this position for three breathes.
Repeat to the other side.
Legs and Ankles
The boss might not appreciate the excuse that you got up to stretch if he keeps finding you by the water cooler, but getting up and walking around once every hour or so is a good way to maintain good circulation in your legs. You can also sit with your back straight and your hands holding the sides of your chair.
Lift your knee up to your chest as high as you can, then flex your ankle. Extend your leg straight out and point your toes.
Lastly, with your leg still extended straight it front of you, roll your ankle clockwise, and then counter-clockwise. Alternate legs and repeat several times.
Try these excercises and let us know which works the best for you.
Feature Image:www.forbes.com
Other Images: orthopedicinstitutesf.com,exercise.answers.com,myteeth.co.za
Source: Mayo-clinic.com, drspana.com,excercise.about.com
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