Transcript
Top 10 Exercises to do at your desk
Practice each exercise for approximately 1 minute
desk based
exercises
1 Reach Up Instructions:
Circle your arms upward, clasp your hands together and reach upwards to the ceiling. S J
2 Circles (Shoulders, Head, Toes) Instructions:
Gently circle your shoulders forwards than backwards, then your head in one direction and then the other. Slowly draw large circles with your toes. M
3 Open the Chest Instructions:
Interlock or clasp your fingers behind your back and gently lift. Push the chest forward and tilt the chin upward. S P J
4 Rotate the Spine Instructions:
Keep your feet flat on the floor. Gently twist your torso to the right use your hands on the chair to deepen the stretch. S M P
5 The Forward Reach
desk based
exercises
Instructions:
Push your chair back. Outstretch your arms in front of you. Drop your head in line with your arms; place your hands on the desk. S P
6 Touch your Toes Instructions:
Keeping your legs slightly bent. Move your chin to your chest. Curl down slowly moving your hands past your knees and to your toes then gently roll back up. S M
7 Tilt your Head Instructions:
Gently bring your ear down towards your shoulder using your hand to gently push down on your head. Repeat both sides. S
8 Hip Release Instructions:
Cross the right ankle over the left knee, sit up tall. Gently lean forward keeping the back straight. Gently press down on the right knee to deepen the stretch. Repeat on the left side. S P
Stretch your muscles, improve circulation and posture, and stimulate these body systems: Muscular system - Nervous system - Respiratory system - Cardiovascular system - Skeletal system - Endocrine system - Lymphatic system
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9
desk based
exercises
Eagle Instructions:
Sit up tall. Put one hand in front in a karate chop position. Twist the other arm underneath. Reach up and grab your thumb. Lift both arms gently upwards. S P
10 Shoulder Blade Squeeze Instructions:
Sit tall. Let your hands fall by your side. Imagine you have a pencil between your shoulder blades and squeeze them together. Let the palms of your hands turn to face away from you. P
10 Best Reasons
to do these exercises daily Where can you do this? At your office desk At your home desk
What to wear?
1. Release tension in your muscles. 2. Increase your energy levels. 3. Strengthen important postural muscles. 4. Massage your joints and improve your circulation.
Your office clothes Any comfortable clothing
5. Increase nutrients and oxygen to your body tissues through stretching.
Special Equipment
7. Keep your muscles flexible.
None
6. Prevent pain and fatigue in your muscles and joints from prolonged sitting. 8. Be more alert throughout your day. 9. Improve your mood. 10. Reduce your stress hormones and calm your mind and body.
Tips: Place a clock in front of you and keep an eye on it. Decide on a daily schedule for stretching. For example; Take 5 minutes each hour to practice a selection of these exercises. Choose alternative exercises next time. Or take 10 minutes every couple of hours to practice each exercise. Breathe deeply during each exercise. Move slowly in to each exercise.
Key Massage with Movement. Mobilizing your body with gentle movement stimulates your tissues, improves circulation and reduces limitations in your joints.
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Stretch your Muscles. Stretching increases nutrients and oxygen to your body tissues keeping your muscles flexible and free from tension and pain.
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Breathe and Smile. Smiling can trigger an inner emotional positive state and deep breathing can have a profound impact on your physiology and health. Breathe deeply and slowly, repeating the words in your head “I inhale and calm my body, I exhale and relax”.
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Posture. Good posture is essential in helping you maintain strong, healthy, joints and muscles. Strengthening postural muscles will help you tone up, stand tall and exude confidence.
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