The Best Desk Stretches

THE BEST DESK STRETCHES TO LIMBER UP, GET FOCUSED, & DE-STRESS Desk workers reported: 46% had gained weight since being hired 58% were overweight 56% felt they lacked ---- ---- adequate physical activity Prolonged sitting, even for those who exercise 30 minutes a day, increases risk for: ----- 14% ----- 91% HEART DISEASE DIABETES RIP ------ 13% 40% CANCER EARLY DEATH WORKPLACE WORK OUT Exercises for Every Area of the Body CARDIO TAKE A MINI BREAK FOR A STATIONARY JOG TAKE THE STAIRS Add to the challenge: Take stairs two at a time. Add to the challenge: Bring knees up higher. DANCE IN YOUR SEAT LEGS & BUTT FOOT DRILL ISOMETRIC GLUTE SQUEEZE Rapidly tap feet in place to simulate running. Squeeze buttocks, hold for 10 seconds; release. STANDING LEG CURL Step 1: Stand behind chair, lightly holding onto the chair back. Step 2: Gently kick one foot back, bending at the knee, and aim the heel for the top of thigh. Step 3: Lower the foot down; repeat with other leg. CALF RAISES Step 1: Stand with feet shoulder-width apart. Step 2: Press up onto the toes; pause. Step 3: Slowly lower down. Step 4: Repeat for three sets of 12-15 reps. Add to the challenge: Raise only one leg at a time. SHOULDERS & ARMS HAND STRETCHES FIST PUNCH Step 1: Tense and relax the hands muscles. Punch into the air, alternating arms. Step 2: Make fists, spread fingers and then bend fingers. TRICEP DIP Step 1: Using a non-rolling chair, sit at the edge and place hands on either side of the body. Step 2: With feet planted on floor a step or two away from the chair, straighten the arms to lift the body up. Step 3: Bend arms, reach a 90-degree angle so body dips down; hold. Step 4: Re-straighten while keeping body raised above chair. WATER BOTTLE CURL Step 1: Seated or standing, take a water bottle in one hand with palm facing up. Step 2: Start at the thigh, bend elbow and curl arm up toward chest. Step 3: Pause and then lower the bottle down. CHEST, BACK, & NECK BACK TWIST NECK ROTATIONS Step 1: Drop chin and slowly roll neck clockwise. Step 1: Sit up straight in a chair; place right hand on the chair back. Step 2: Roll counterclockwise. Step 2: Slowly twist to the right and hold; alternate sides. SHOULDER BLADE PINCH SHOULDER SHRUG Step 1: Roll shoulders back until blades pinch together. Step 1: Raise both shoulders up toward the ears. Step 2: Hold for 10 seconds. Step 2: Hold for 5 seconds, relax. Add to the challenge: Place a pen or pencil Add to the challenge: Perform shrug while standing and holding a water bottle in each hand. between the shoulder blades. CORE TIGHTEN ABDOMINAL MUSCLES CHAIR SPIN Step 1: When walking down the hall, take a deep breath and tighten ab muscles. Step 1: Using a chair with wheels, push away from your desk, just far enough that you can grasp its edge. Step 2: Draw the midsection toward the spine Step 2: Engage the core, raise feet slightly off the ground, and pull until the chair rolls forward and chest touches the desk. as you exhale. Step 3: Stay squeezed for 10 seconds; release. Step 3: Roll back by pushing away with feet raised. AVOID SLOUCHING Step 1: Make sure feet, hips, and arms are at 90-degree angles to the floor. Step 2: Engage core to keep the back straight. Whether or not you're an avid exerciser during your out-of-work hours, these easy exercises can help keep you healthy during a sedentary workday. BROUGHT TO YOU BY: IN PARTNERSHIP WITH: HEALTH PERCH GHERGICH&Co.

The Best Desk Stretches

shared by Ghergich on Jan 27
How many hours a day do you sit at your desk? The answer is probably way too many! Learn how to do simple stretches at your desk to help your posture, focus and health. From arms to legs, these are si...


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