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5 Exercises To Do At Your Desk

5 Exercises To Do At Your Desk

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.

  1. 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.

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    1. 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.

     

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      Image credit: http://www.abesmarket.com/blog/health-wellness/5-yoga-poses-to-relieve-stress-at-work/
      1. Exercise for legs

      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.

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      Leg-Stretch1
        1. Chair squats

        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.

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          Image credit: http://www.abesmarket.com/blog/health-wellness/5-yoga-poses-to-relieve-stress-at-work/
          1. Wrist stretch

          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.

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            Image credit: https://www.youtube.com/watch?v=ZsO6ahfuQQI

            Conclusion:

            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.

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            Featured photo credit: Shutterstock.com via shutterstock.com

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            Evlin Symon

            Evlin Symon is an expert in health, fitness, weight loss, pregnancy, nutrition, beauty, lifestyle and relationship.

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            Last Updated on October 18, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion.

            Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also, they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However, for them to be most effective, you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            Think you’re too late to start training your muscle, wrong! Here’s the proof.

            One exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

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            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            7 Things that happen when you start doing planks every day

              1. You’ll improve core definition and performance

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

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                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

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                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            It’s all about hacking your body by building a lasting habit like this.

                            Who should be cautious doing the plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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