Finding the time and energy to exercise before, during or after a long day can be difficult. But you can fit in a few minutes of exercise each hour by using the equipment at your very own desk.
Lower Body
Start your programme with the largest muscles in the body, the quadriceps. The quadriceps are a large group of four muscles that cover the entire front and side of each thigh. A good exercise for these muscles is known as the ‘squat’. Stand in front of your office chair with your feet shoulder-width apart. For balance, keep one hand on your desk during the entire exercise. Bend your knees as though you’re sitting, keeping your weight on your heels and your back straight. Bend as much as you are comfortable with, or until the tops of your thighs are even with the seat of the chair. Slowly rise to your original standing position.
To stretch and strengthen the quadriceps muscles, sit up straight in a chair that supports your lower back with your feet flat on the floor. Extend your lower leg until it is straight, while keeping your abs tight; hold for 20 seconds while tightening, or flexing, the quadriceps muscles. Relax by slowly lowering your leg to the floor. To stretch your hamstrings (the three muscles on the back of each thigh), sit back in a chair with the lower back supported. Place your hands under one knee and slowly lift up the leg with your knee bent towards your chest. Remember when stretching to only go as far as you feel comfortable. To avoid injury, do not push beyond your comfort threshold.
‘Wall sits’ are another good upper-leg exercise. Stand straight with your back touching a wall, abs tight. Move your feet away from the wall so that the wall is supporting the weight of your back. Bend your knees so that your legs form a 90-degree angle. Hold this position as long as you can, being aware of your limits.
‘Calf raises’ exercise the gastrocnemius (the largest, most prominent muscle of the calf), and are performed by standing on your toes as high as possible while flexing the calf muscle. Return slowly to the starting position and repeat several times. A good lower leg and ankle stretch can be accomplished in your chair. While seated, extend or point the right toes and foot straight ahead. Then place the back of the right heel on the floor and pull toes and upper foot backwards towards your body and hold for at least 20 seconds. Repeat with the left lower leg and foot area.
Upper Body
Upper body exercises for the shoulders and back help you avoid tension in those areas while strengthening the shoulders and back, which are vulnerable to injury due to long days at the desk. Release tension by raising your shoulders up to your ears, holding and then relaxing with a deep exhale. Roll your shoulders backwards and hold. Reach behind your lower back with both arms and interlock your fingers to allow for a fuller stretch of the chest area. Roll your shoulders forward, extending your arms out in front at shoulder level with the fingers interlocked and palms facing out. This will stretch your upper back. To stretch your pectorals (three groups of muscles that cover the chest), clasp your hands behind your neck and press your elbows back. These upper body stretches can be performed as often as your stress level dictates.
To stretch out your wrists and forearms hold your hand out palm facing down. With your other hand, apply light pressure across the knuckles, pushing the hand towards your body. Then, turn the arm so the right palm is facing up. Bend the fingers down and away from the palm with the fingers open and relaxed. Gently use your other hand to push the fingers back towards your body for more of a stretch. Make a fist, one at a time, and hold it tightly for 2-3 seconds. Then open your fingers wide and stretch your hand and finger muscles.
Gently stretch your neck by slowly turning your head as far to the right as is comfortable and hold. Repeat to the left. You can also lower your chin gently toward your chest and hold. Smooth, easy neck stretches help to reduce the daily build-up of tension in your upper back.
Abs of Steel
When seated, try keeping your lower back pressed against the back of the chair. Sit up straight in a chair with your lower back supported and feet flat on the floor. Tighten the upper and lower abdominal muscles as you breathe, pushing your lower back against the chair support. Hold this position for 2-3 seconds, then relax with a big exhale. This exercise can be performed as much as possible for relaxation and abdominal strengthening.
Designing a Programme
What’s most important when designing a programme is to keep YOUR abilities in mind. For beginners, doing 2 sets of 12 repetitions daily will increase strength at a doable pace. For the athlete, 3 sets of 15 repetitions should suffice to maintain a good level of fitness even when you are chained to your desk. Focus on your form, keeping your back straight and hips positioned directly below your shoulders.
Conclusion
It is crucial to maintain a wide range of motion and flexibility, especially if your job requires you to sit all day. Start by scheduling time during the day for your favourite exercises and remember to maintain a relaxed neck and shoulders throughout your desk-exercise session. You can stay fit when you sit all day by choosing exercises that fit your ability and to-do list.
reference: https://www.livewell.optum.com