If you work in an office and sit at a computer for eight hours a day, you know how uncomfortable it can get. Sitting in one place can cause serious backache and it becomes a distraction from your work. Need some relief? Try these exercises you can do right at your desk.
1. Fatigued overall? Get up and take a walk to stretch out all your muscles. Walk the hallway as fast as you can without running.
2. Working all day on the computer can put a strain on your hands and fingers, but a few hand stretches can help ease the strain. To do these, simply tense, then relax the muscles in your hands. Make fists, spread your fingers and then bend your fingers.
3. If your feet tend to go numb when sitting for long periods, do some leg extensions. What’s great about this is you can move your feet right under your desk and no one can see! While sitting in your chair, extend your right leg and raise until it is level with your hip. Hold as long as you are comfortable and then relax it. Then do the alternate side.
4. It’s obvious, but amazing how many people forget this one simple tip: Instead of taking the elevator, take the stairs. This will give your legs a good stretch.
5. Toe raises can provide good tension release. Just lift your toes while your heels are planted firmly on the ground.
6. Want to quickly work your abs and revive your energy? Try this move, known as the seated crunch. Place your feet flat on the floor and sit up straight. Fold your arms across your chest, then lower to your lap. Breathe in deep through your nose, “crunching” your upper and lower abs by pushing your lower back against the chair as you hold your stomach in. Hold for three counts and relax, breathing out through your mouth. Do as much as you can until you feel ready to work again.
7. If you’re tired of sitting down, try a gluteal squeeze. Tense up the muscles of your rear and hold for a count of 10 seconds—you’ll be surprised at the relief you will feel.
8. Try a back twist to ease the pressure off this area. Sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold. Then do the alternate side.
9. Leaning over and staring at your computer or handling paperwork can ruin your posture. To avoid developing a hump back, raise your shoulders to your ears and then relax. You may want to repeat this several times.
10. Neck rotations are simple but great stress relievers. Drop your chin and roll your head slowly in a circular motion. Raise your chin up and bend your neck to each side.