| 10
Ways to Exercise at Your Desk |
1.
Eye exercise. To
exercise the muscles that move your eyes, roll your eyeballs in
wide circles-first in a clockwise direction three times and then
counterclockwise three times. Repeat this sequence as desired. Similar
to all desk exercises, perform this exercise periodically throughout
your workday (i.e., once every 30-60 minutes).
2.
Wrist exercise.
To exercise your wrist, extend your arms in front of you and raise
and lower your hands several times (i.e., flap your hands and wrists
up and down). Then rotate your hands 10 times-alternating palms
up and palms down. Repeat this sequence five times.
3.Hand
and finger exercise.
To exercise
your hands and fingers, make a fist and hold it tight for approximately
two seconds. Then, place your palms down and spread and hold your
fingers wide apart for five seconds. Repeat the sequence five times.
4. Shoulder
exercise #1: To
exercise your shoulders, lift and roll your shoulders forward five
times and then backward five times. Use a wide circular motion and
try to keep your head straight and motionless while moving your
shoulders. Repeat this sequence as desired.
5. Shoulder
exercise #2:
Another way to exercise your shoulders is to shrug your shoulders
up toward your ears. Hold the position for approximately two seconds
and then recover to the starting position. Repeat the sequence five
times.
6. Upper back
and shoulder exercise.
To exercise your upper back as well
as your shoulders, reach your arms up overhead, alternating right
and left arm in a climbing motion. Repeat the sequence 10 times
on each side.
7.
Lower-back exercise.
To exercise the muscles in your lower back while in a seated position,
bend down between your knees toward the floor, reaching as far as
you can ( palms flat). Hold briefly, then return to the upright
position. Make sure your chair is steady first before doing this
exercise. Repeat the sequence five times.
8.
Hamstring exercise.
To
stretch your hamstrings while in a seated position, lock your hands
together around your knees and pull your knees to your chest and
hold for approximately five seconds. then release your hands and
return to the starting position. Repeat the sequence five times.
9.
Neck exercise #1:
To
exercise the muscles that rotate, flex and extend your neck, slowly
turn your head far to the left and hold for three seconds. Then,
turn far to the right and hold for three seconds. Next, drop your
chin gently to your chest before returning your head slowly to the
upright (starting) position. Repeat the sequence five times.
10. Neck
exercise #2:
To exercise the muscles that laterally,
slowly lower your left ear to your left shoulder; then return slowly
to the upright position. Continue the exercise by touching your
right ear to your right shoulder and then returning to the starting
(upright) position. Repeat the sequence five times.
Source:
ACSM's Health & Fitness Journal.
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