Results May vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. Below are merely personal stories and do not guarantee success.

Exercises to do at Your Desk

February 12th, 2016

Exercising at your desk is becoming more important as more people stare at a computer all day

By Dr. Grant Reffell

Gone are the days when people did manual labor all day. In the 21st century, we have a machine for nearly everything and most people have an office job in which they sit in the same place for hours on end. While the digital age is a fun and exciting time, a sedentary lifestyle can harm you in the long run.

Most office-goers complain of pain in their lower back. This happens because of our incorrect postures. Due to hectic schedules, people don’t have enough time for themselves. A little bit of exercise every day can help you get rid of lower back pain.

Don’t have time to exercise? No problem! You don’t need to wear any special exercise clothes and go out in the sunshine to exercise. You can do exercises simply sitting in the comfort of your office.

Here are some simple exercises that you can do while sitting in your office:

  1. Relax your spine – Your back muscles need the most stretching, since an incorrect posture affects the back muscles most. Simply stand up and give yourself a big hug. Simultaneously, take deep breaths and shrug your shoulders. Bend yourself on both sides as if picking up something and then bend forwards like you are throwing a piece of trash in trash can.
  2. Straighten your legs – While sitting at your desk, straighten your legs under the table and hold for about five minutes and then let yourself relax. Also, stand up and jog in place for five minutes and then return to work. Fold your right leg and release after two minutes and then do this with the left leg. Move your toes and fingers. Clench your fists and open them rapidly. Move your toes up and down and stretch them as much as you can.
  3. Move your head – Move your head forwards and backwards very slowly. Move your head from side to side a few times. Now move your head clockwise five times and then counter-clockwise five times.
  4. Stretch your shoulders – Cross your arms and stretch them as much as you can. Now touch both your shoulders with your hands and move your shoulders in a circle. Put your hands up and touch your shoulders rapidly, like you are making a field goal motion. Continue this for two minutes. Hold your right wrist with your left hand above your head and bend it to the left while bending your spine in the opposite direction. Do this 3-4 times and then change wrists.
  5. Take a walk – Whenever you feel that you can no longer sit in your chair, just stand up and take a small walk around your workplace. You can do this while talking to someone on your cell phone or visiting a co-worker at a different area of your job. Another idea is to take your entire team out in the open air and brief them on the next big project.

Don’t be self-conscious as we can assure you that most people won’t even notice that you’re exercising, as they should be busy working! These simple steps will not only breakup the monotony of the day, but they help will maintain your posture, while helping you complete simple exercises while working in front of a desk. Use these simple steps to improve your work day and your overall health and lifestyle.


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