Working in an office offers its perks. There is plenty of coffee, the air is always cool, and physical labor is virtually non-existent. As far as work goes, being in an office all day is much better than standing on your feet or being in the sun. However, in terms of health, 8 hours a day behind the computer is harmful. Excessive periods of inactivity such as those experienced by people working behind a desk can lead to a huge number of ailments. One way to combat these side effects is by getting active. We have a few suggestions for office-friendly stretches and exercises that can keep you active even when you are behind your desk.
Your legs tend to suffer more than the rest of your body when you are generally sedentary due to working behind a desk. The best way to beat atrophy is by getting in motion and out of your chair. Come to a standing position for this move. With your legs straight, roll your body up on the balls of your feet. At the same time make a point of tightening the muscles of your calf to give them a good workout. Repeat this move 30 times for the best effect.
This is one of the easiest moves out there. When you are on your computer or writing at your desk your body is hunched over. Not only is poor posture bad for your back it is also bad for your circulation. Stretching your shoulders and chest is a great way to get your blood moving and also relax your muscles at the same time.
While sitting in your chair, straighten your back, position your arms behind you, lace your fingers, and then slowly lift up your hands. You will feel your chest start to stretch and release as you do this exercise. Hold your position for 20 seconds, release your arms slowly, and then repeat for 10 reps.
Seated Hip Stretch
This is easy to perform a stretch that will open up your hips and stretch the whole series of muscles in that part of your body. While still in your seat, cross your left ankle over your right knee. Sit with your back straight and then lean forward while maintaining a stiff back. Extend your torso until you start to feel your hip and glute stretch. Hold the position for 20 seconds and then repeat with the other side. Complete 10 reps per side.
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