Sitting at your desk all day can cause carpal tunnel and body aches and pains. Do these exercises several times throughout the day to relieve stress and pain. Workout at your desk.
Try these simple desk exercises to work out the kinks and get your body in shape at the same time.
Relieve Lower Back Pressure
While exhaling, slowly lean forward, drop head toward knees and let hands drop to ankles. Hold five seconds. Inhale and unwind, slowly bringing up the head. Exhale and stretch arms toward ceiling. Repeat five times.
Strengthen Back And Buttocks
Stand with your hands at your sides and knees bent slightly. Tilt your upper body forward as you push back your arms and buttocks. Raise your head and shoulders. You’ll feel it in your back down to your legs. Hold this position for ten seconds. Do this five times.
Workout Your Hips, Thighs and Buttocks
Stand facing the desk; place your hands palms down on the desktop for support. Extend one leg out behind you. Keep your leg straight, and raise your heel up. Lower slowly. Repeat ten times, then switch legs.
Buttock Crunch
While sitting at your desk, tighten and squeeze your buttocks, hold five to ten seconds, and release. Repeat six to eight times. Really concentrate on the “squeeze” for maximum results. Do it several times a day to tighten those buttocks.
Upper Backstretch
Sit with your back straight Hold your arms out at your sides, with your hands up, thumbs pointing behind you Keeping your hands up, pull your elbows and thumbs straight back Hold briefly and feel the squeeze Repeat eight times
Relieve Upper Back And Shoulder Tension
Lift hands to shoulder. Keep elbows down as you push shoulders back with your arms. Hold this position for 15 seconds. Do this five times.
Shoulder Stretch
Lift both arms over your head, hold left elbow with the right hand, then gently pull elbow behind the head until an easy tension-stretch is felt in the shoulder or back of upper arm (triceps). Hold easy stretch for 30 seconds. Do not overstretch. Change sides and repeat.
Shoulder Rolls
Sit or stand with your back straight. Lift your shoulders as high as you can. Bring them forward. Push them down. Pull your shoulders back, then return to starting position. Repeat in the opposite direction. Repeat three to five times. This exercise should be done at least three times a day.
Neck Stretch
Gently tilt your head forward to stretch the back of the neck. Hold for five to ten seconds. Repeat three to five times. Hold only tensions that feel good. Do not stretch to the point of pain.
Neck Rotator
From a stable, aligned sitting position, turn your chin toward your left shoulder to create a stretch on the right side of your neck. Hold right stretch tensions for 10–20 seconds. Do each side twice.
Leg Pulley
Hold onto your lower leg just below the knee. Gently pull the bent leg towards your chest and isolate a stretch in the side of your upper leg. Make use of the right arm to pull the bent leg towards the opposite shoulder. Hold for 10–20 seconds at easy stretch tension. Do both sides.
Side Stretch
Interlace your fingers. Lift your arms over your head, keeping your elbows straight. Press your arms backward as far as you can. Then slowly lean to the left, and then to the right, until you can feel stretching. Repeat five times on each side.
Pectoral Stretch
Grasp your hands behind your neck and press your elbows back as far as you can. Return to starting position, then drop your arms and relax. Repeat ten times.
Tummy Tightener
To work on your abs, suck in your stomach tight and hold for a count of ten repeat ten times. Do this several times a day to tighten abdominal muscles, it provides the same type of contraction as crunches.
Torso Stretch
Here is a good exercise for the torso area. With feet flat on the floor, breathe deeply and stretch your hands over your head, hold for a few seconds and then slowly bring your hands back to a resting position. A couple of repetitions and the kinks are gone.
Wrist Pull
Rest your forearm on a table’s edge. Grasp that hand’s fingers with your other hand and gently bend back the wrist. Hold for five seconds. Repeat with the other hand. Do it several times a day, or whenever your hands feel tight.
Wrist Loosener
Place your elbows tucked in at your sides, facing your palms toward your body. Rotate your hands inward from the wrist, so that your fingers are facing each other, then continue rotating until your fingers are facing downward, then change directions and rotate back up (palms remain facing body throughout the exercise). Do this several times per hour.
Finger Taps
Touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger. This simple hand exercise can increase the mobility of your fingers.
Stretch Out Your Hands
Start with your hands in front of you, looking at your palms. Stretch your thumb across your palm and gently close your fingers over it in one smooth motion. Stretch open your fingers and thumb. Gently fold your fingers into your palm and close your thumb over them. But don’t make a tight fist. Stretch open your fingers and thumb again. Repeat three to four times.
Photo by RDNE Stock project: https://www.pexels.com/photo/businessman-sitting-at-desk-in-his-office-10376250/