Basic Exercises & Stretches for the Workplace
A busy day at the office can leave you feeling like you have no time or energy to exercise. Sitting for hours at your desk does not help as it contributes to stiff and achy muscles. However, basic stretches and exercises for the workplace do not have to be elaborate and time consuming. You can perform many of these stretches as you work while others involve a brief break, but only about as long as it takes to get a fresh cup of coffee. Taking the time for a short office workout can help you feel refreshed and more productive.
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Walking
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Walking is an aerobic exercise that elevates your heart rate when done quickly enough. While it is not likely you'll have time for an extended walk during the work day, take advantage of the opportunities you do have to sneak in a few extra steps. Take the stairs instead of elevators or walk the long way around your floor to reach the restrooms. Head out for a walk at lunchtime or hit the gym if your office has fitness facilities. Every little step counts to help clear your mind, stretch your muscles, maintain heart health and burn some calories.
Upper Body Stretching
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Upper body stretching for the workplace is easy to do at your desk. Countless hours of computer work can create tension in your neck and shoulders. Relieve these discomforts with neck turns and shoulder shrugs. Turn your neck until you are looking over your right shoulder and hold for five to 10 seconds. Repeat the stretch to look over your left shoulder. Tilt your head up to the ceiling and then down toward your chest, holding each position for up to 10 seconds.
Perform a set of 10 or more shoulder shrugs to loosen up tight muscles. Stretch out your back by sitting on the edge of your chair, slightly arching your back and extending your arms straight behind you. Clasp your hands together if possible. Return to the start position and raise your arms above your head and clasp your hands again as you stretch for the sky.
Perform another exercise for the upper arms after you have stretched your back. Bend the right arm at the elbow and push down gently on your elbow with the left hand so your right hand reaches the middle of your back. Repeat on the left arm. Hold each stretch for 15 to 30 seconds.
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Lower Body Stretching
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Lower body stretching can be done either while sitting at your desk or standing in your office or cubicle. Do foot rotations to loosen up your ankle joints and boost circulation. Knee bends while sitting can stretch out your back and thighs. Sit up straight and bring your knee as close to your chest as possible. Perform three to five repetitions on each leg. To get a deeper stretch in the hamstrings and quads, stand up and bring your heel to your buttocks. Use a wall or your desk for support if needed. Hold the stretch for five to 10 seconds and repeat on each leg.
Toning
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Tone the core muscles in your back and abdomen by replacing your office chair with a stability ball. The ball improves your posture by forcing you to sit up straight without slouching. The straighter position in turn improves your balance and tones the muscles that support much of your body's everyday movement.
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References
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