Deskercise: 5 simple stretches you can do at your desk
While some people have a job where they are always on their feet, you might spend 40 hours a week working at your desk. That doesn’t mean you don’t work hard, it just means that your body might not be getting the exercise it needs for a healthy lifestyle. The U.S. surgeon general suggests that you should engage in some form of physical activity five days a week for 30 minutes a day. The CDC believes that 80% of Americans don’t get the recommended amount of exercise, and you don’t want to be on the wrong side of that statistic!
If only you could get the exercise and stretching you need without leaving your desk. Well, we’ve got you covered! Here are five different stretches that you can do throughout the work week to guarantee your healthy future!
1. Work Your Hands
If your job requires constant typing on the computer, take some time out of the day to give your hands a break. Don’t let carpal tunnel get the best of you! Stand up and keep your arms straight. Rotating them outward, place your hands on the desk in front of you with your fingers pointed at your body. Lower yourself until you feel a slight push. Do this throughout the day for 10 or 15 seconds and you’ll be pain free during the drive home!
2. Stretching Your Hamstrings
You won’t even have to get out of your chair for this next leg exercise. Simply hold one of your legs straight out in front of you, while keeping the other firmly on the ground. Keep that position for a couple seconds and then switch. Do this stretch for each leg around 20 times. Your hamstrings won’t feel as tight and when you get up from your chair your legs won’t be fast asleep!
3. Don’t Forget About Your Back!
After a long day’s work, you might find yourself sitting at home to a stiff back. This is quite common, but you might be able to fix it with this stretch. Sit tall in your chair and turn your entire body to the left, while grabbing the back of the chair with your left hand. Twist the exact same way to the right side and keep that position for 10-12 seconds. This gives your back a break in between emails with this spinal stretch.
4. The Shoulder Spin
This exercise might seem a bit tricky, but if you do it right, your shoulders will feel amazing! Place your left hand behind your back, palm out. Now reach your right hand over your shoulder and behind your back with your palm facing your back and grab your left hand. Once your hands are connected, hold this position for 15 seconds and switch. If you can’t reach your hands, pull the area of your shirt between them and practice every day until you can!
5. Using Your Desk
When you want to feel an extra push, use your desk as a way to do push-ups and dips. You don’t need to get your hands dirty from the floor, simply place your hands on the desk and push off as many times as you can. To work your triceps, face away from your desk with your hands on the top and elbow straight. Slowly retract your elbows and “dip” your body as low as you can. It’s like you have a home gym right at the convenience of your desk!
There are so many ways to stay active during the work week without going to a gym. It’s important to stretch and keep your body moving throughout the day so your body doesn’t fatigue or lose muscle. If you do these 5 easy stretches, you’ll feel happier and healthier throughout the year.