28 Mar 4 Super-stealthy Desk Exercises That No one Will Know You’re Doing
Let’s be honest, none of us really want to look like an idiot at work, right? I am pretty sure that even if I gave you the greatest stretch ever that is guaranteed to eliminate your computer hunch, if it involved lying on the floor at work, you are not going to do it.
So what I am going to talk about in this article is four desk exercises that you can do seated in your chair with virtually no disruption to the office. I promise—they don’t involve lying on the floor of your office twisted in some crazy yoga pose.
Now obviously, our work days are generally pretty jam-packed. There is always something to get done. So it is very easy to not take breaks or to not think about ourselves, our health, and our body while at work.
That’s why in order to be successful with some workday body care it needs to be simple, it needs to be quick, and it needs to not interrupt your workflow or anyone else’s.
So today we are going to discuss four desk exercises you can do on a regular basis that will help you feel better, make you more productive, and give you a shot of energy if you are stuck at your desk for long periods of time. And you won’t look like a crazy person!
Desk Exercises 1: A Lacrosse Ball Under the Foot
Whether you know it or not, your feet can be a massive site of tightness and pain, and they can be causing problems throughout your body. The good news for you, is that it is really simple to help take care of your foot and release some tension at the same time.
Believe me, start doing this at work tomorrow, it is a gift. Keeping your feet under your desk (no one wants to see your Superman socks), take your shoes off and grab your lacrosse ball out of your desk.
You will roll the lacrosse ball underneath on the bottom of your foot. Spend time on the arches and roll it up to just below the toes and all the way down on the heel.
After working out the bottom of the foot for a few minutes, you can place it just under the toes and press your heel to the floor for a little bit of a calf stretch, too. This desk exercise should be done twice a day, once in the morning and once after lunch.
The feet get beat up from poor-fitting shoes, poor gait, and pounding from hard surfaces, so this is a great way to take care of them and to show your feet a little love.
Desk Exercises 2: Stealth Glute Squeezes
These are about as discreet as you can get when comes to exercising at your desk. Sit up straight with your two sitting bones contacting the chair firmly and feet flat on the floor.
You are going to clench your butt for two seconds, then release. Repeat 20 times.
Our glutes need to be reminded to contract so they continue to work for us throughout the day.
Desk Exercises 3: Scapular Retractions
You knew we had to include a desk exercise that can help release the tension caused by hunching over our computers all day long, right? Enter the back extension.
Sit up in your chair, with your two sitting bones contacting the chair firmly. Pull your stomach toward your back and put your arms out to your sides.
From this position, you are trying to lift your eyes and chest to the ceiling while squeezing your shoulder blades together. Make sure to also press the shoulders down from your ears. Hold each squeeze for three to five seconds and shoot for at least 12 reps.
Desk Exercises 4: Neck/Shoulder Exercises
Our neck and shoulders are generally very tight from being hunched over our computers with a forward head posture. We can help release some of the tension with some easy movements described here.
First, get into the same seated position as the glute squeezes and back extensions. From here, you are going to bring your chin to your chest for a 1-second hold, then go the other direction until your eyes are to the ceiling. Repeat 20 times.
I like to ask myself questions like “Is my boss an idiot?” while I do this exercise for fun.
Next, you are going to move your head laterally each direction by trying to bring your ear down to touch your shoulder. Repeat this movement 20 times also.
Then the last move in this sequence would be to elevate the shoulders toward the ears (or shrug) and hold for five seconds and then try to reach hands to the floor for five seconds. Repeat 10 times. Be careful not to hunch your back when reaching your hands toward the floor on this one.
There you have it, four great desk exercises to battle our desk posture—guaranteed not to make you look like an idiot in the office! Make sure to do these exercises at least two times each day, go ahead and do more if it feels right. Contact us for assistance!