In this sedentary lifestyle of yours, exercising seems impossible as workload is every increasing and leaving the desk seems like a luxury you rarely get!
You may feel uncomfortable doing any stretches but as you sit there at your computer, you might be doing one of the unhealthiest things to your body. The way you sit and type or hold the phone wrecks your muscles, bones and/or joints.
But, fret not! We are here to help you out. Here are 10 exercises that can be done while sitting in your office chair.
(Image Courtesy: Ergonomic Chair)
#1. Silent Squeeze
This one might seem a little weird but once you start doing, sitting for long gets easier. Believe it or not, this will be kept under the wraps but will also act as a reliever. Want to know what it is? Squeeze your buttocks - 5 to 10 seconds and release! Manageable enough? Do it right away and feel the difference!
(Image Courtesy: Cosmopolitan)
#2. Powerful Namaste
This exercise gets you covered whether praying for a project date extension or simply letting off the pressure of sitting! Relax, sit straight, feet rooted on the ground, palms together in front of your chest and now, PUSH. Powerfully push both your hands together until the arm muscles start to contract. Hold onto this hand position for about 10 seconds each time. Release and repeat. Release and repeat, Release and repeat! Feeling relaxed? Thank us, as your hands now have the power to work more!
(Image Courtesy: Greatist)
#3. Chair Wheel Weee...
If you lucky enough to have a swivel chair at the office, then just make use of its twirls. Go ahead and do that, what everyone thinks of doing. Yes, you read it right! Play with the wheelie chair while being firmly seated. Just position yourself a little away from the desk (so you don't hit and toss) and grip the edges with your hands. Engage, raise your feet off the ground (not necessary), and now pull yourself forward and come rolling till your stomach/ chest touches the desk. Similarly, roll back and repeat this around 10-20 times. It surely works. Well, try for yourself!
(Image Courtesy: widemat)
#4. Let's Ride
This one is like a magical carpet ride working on your arms and for your belly. Relax on your chair, sit upward and this time not with feet on the ground but with the legs, kept crossed. Hold the armrest tightly, suck in your abdomen and yes, raise yourself above the seat. Don't over do this, as you have make sure to maintain a certain amount of strength for doing so. This works on your belly muscles as well the arms. If you can, hold yourself up for 10 seconds and then go down to rest for 20 seconds. You'll feel better.
(Image Courtesy: Pinterest)
#5. The Flapper ... Like A Penguin
If you have a soft corner for penguins then this position is for you. Just flap, flap, flap! Mimic a penguin, stand with your arms by the sides, palms facing backward, pulse the arms for 5 seconds and release. Repeat for 10 times, sit back on your chair, do some air circling with the arms and then let them loose on the armrest!
(Image Courtesy: Rainy Days and Mom Days)
#6. Combat That Neck
Hold your head in your hands like you are totally exasperated from your routine and with your palms just push the forehead as if letting it go backward. But, the twist? Your head needs to resist this motion! Next, repeat the similar motion getting your hands back and pushing the head backward, resisting the motion. Hold for 5 seconds, slowly release, relax! Then, repeat this 5 times more.
(Image Courtesy: The Wonderful Club)
#7. Hug That Knee
This cute knee hugger position is what you need to do now itself. With a bent knee, Raise your left leg up and grab or in this case hug it with your arms for pulling it closer to the chest. Hold for at least 5 to 10 seconds and give a hug to your left knee too.
(Image Courtesy: Livemint)
#8. Crunch In
A majority of those chair-ridden people dream of having flat bellies or better abs, but even if you cannot have those you can at least de-stress yourself from the thought. As you deal with a customer call or even work on something just sitting, try this stationary abdominal crunch at the comfort of your office chair. Sit up straight, feet flat on the ground, contract your abdominal muscles and hold the contraction. Do this for 10 seconds or more, and you are all sorted!
(Image Courtesy: Workout - Qiuhuamc)
#9. Reach As Far
Stretch your right arm from over your head to reach out as far as you can towards the left. Don't forget to even bend a little to the left for that additional stretch. Just hold for a few seconds and make way for the other side as well.
(Image Courtesy: Her World PLUS)
#10. Aim For Stars
This position basically is about reaching out for the stars! Interlock your fingers, stretch up towards the sky, aim as high and as stretch, you can, palms facing up upwards and hold! Hold for 5-6 seconds, release and repeat!
(Image Courtesy: Elite Daily)
We know you are a workaholic and also a Microsoft Outlook pro! Isn't it? But even if you aren't, then just make a calendar reminder (a virtual one for the pros) or simply make use of the sticky notes around your workstation and perform the ones mentioned above. Stay fit, stay healthy!
(Featured Image Courtesy: Saluteosteopatica)
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