Exercising is beneficial for your overall health and wellbeing; you already know that. But, it’s not that easy to exercise regularly when you’re stuck in your office about 8 hours a day. Unlike celebrities who have nothing to do all day but exercise, us “normal” people have to juggle between different commitments. The struggle is real here, believe me I know. I always promise myself I’d exercise when I’m done with work or go to the gym, but at the end of the day I’m either too exhausted to do so, or I have some other errands to run. Luckily, I’ve found a perfect way to become more physically active without spending too much time doing so – deskercises or exercises you can do at your desk at work. In this post, you’re going to see 5 super easy deskercises you can do.
Neck and shoulders
Working in the office can be quite exhausting. For example, when you’re hunched over your desk you can strain the cervical spine and stiffen your shoulders. To avoid this uncomfortable experience you can perform the simple exercise, that will relax your shoulders and neck. The process is simple, stand up and try to reach your arms behind you interlocking your fingers and lifting arms at the same time. Ideally, you should feel the stretch in shoulders and chest while you’re performing the exercise. Repeat several reps.
Shoulder blade squeeze
This is yet another exercise that addresses hunched posture. Besides stiffness in neck and shoulders, being hunched over your desk can also affect your spine and, in fact, it can also affect your productivity, probably because of that stiffness. To do this exercise, you should pretend to hold a pencil between shoulder blades and squeeze them together for 10 seconds. Release, and repeat for several reps.
This exercise is very easy to perform, and it’s ideal for people who work in their office the entire day. Prolonged sitting, particularly if you don’t do it properly, can affect blood circulation, especially in your legs. To correct that from happening, perform this simple exercise and you don’t even have to get up to do so. Remain seated and extend your legs. Then, try to reach down towards your toes. Return to a starting position and repeat the same process a few more times or whenever you can.
Squats work your entire body from head to toe. Squats have many benefits, but they’re particularly beneficial for lower back, quads, and tightening buttocks. To perform chair squats, you should stand 6” in front of your chair and lower yourself down until your butt hits the edge of the chair. Pop back up and repeat the same process again.
This is the perfect exercise for all people who spend a lot of time typing. To perform it you should stand up, place wrists onto your desk make sure they face away from you, and then start applying pressure until you feel the stretch. Stay in that position for a few seconds. After the exercise, perform a few wrist circles. Do this exercise several times a day to ease the tension on your wrist.
Just because you’re behind your desk, the entire day it doesn’t mean you can’t do any exercises. This article listed 5 simple and easy exercises you can do to improve hunched posture, take care of your wrists, and tighten your muscles.
When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory. While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.
Simply put, they’re not being “surprised,” so they get lazy.
Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain. The same is done in your muscles when you try a new routine.
How Flow Yoga Boost Your Gains in Your Workout Routine
Think about your current workouts:
If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.
In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.
A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.
A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.
Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.
Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.
Energizing Flow Yoga with Added Cardio
Flow yoga is also known as “Vinyasa.” In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”
This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.
Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles, and therefore our workout.
Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.
The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.
Here’s how to do a Sun Salutation Flow:
Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.
Why is this important, you ask? Because happy muscles are warmed-up muscles.
The Best Thing About Flow Yoga
The best thing about practicing flow yoga? You’re building strength and flexibility.
Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:
Meet Strong Stan
Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.
While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.
While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries, because un-stretched muscles have limited range of motion.
Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.
Meet Flexible Fiona
Flexible Fiona is in a flow yoga class, easing herself into a backbend. She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.
Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.
To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.
Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.
It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.
Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.
Your goal is to create muscle and joint balance and wholeness.
What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.
In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.
In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.
So what can you do? It’s quite simple.
You have to give your muscles the opposite of what they’re used to.
If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.
If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.
Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.
If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.
Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.
Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.
With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.