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Deskercises: Exercises you can do at desk

You are sitting at your desk, surrounded by mountains of paperwork. As you stare at your computer screen, your back begins to ache, and your shoulders feel like they’re slowly morphing into permanent fixtures of your office chair. Sound familiar?

It’s time to shake off the shackles of sedentary life and start with some deskercises. Yes, deskercises – exercises you can do right at your desk, without even having to leave the comfort of your ergonomic throne.

In this article, we will show you how to turn your workspace into a mini gymnasium with these 20 deskercises that will have you seated and fit in no time.

Benefits of deskercises

The benefits of incorporating deskercises into your daily routine are numerous. Prolonged sitting has been linked to a host of health problems, including obesity, heart disease, and even premature death. By taking regular breaks to perform deskercises, you can reduce your risk of these issues and improve your overall health. Additionally, deskercises can help improve posture, alleviate muscle tension, and boost mood and productivity.

Precautions and considerations

Before diving into any new exercise routine, it’s important to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. Additionally, when performing deskercises, it’s essential to do so safely and effectively to avoid injury. Make sure to maintain proper form and avoid any movements that cause pain or discomfort. Finally, be mindful of your surroundings and ensure that you have enough space to perform the exercises without knocking over any objects or disturbing your colleagues.

Upper body deskercises

Shoulder rolls:

Sit up straight in your chair and roll your shoulders backwards in a circular motion, repeating 10 times before switching directions.

Neck stretches:

Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch in the side of your neck. Hold for 15-30 seconds before repeating on the other side.

Wrist flexor stretch:

Extend one arm in front of you with the palm facing down, then use your other hand to gently press down on the fingers until you feel a stretch in your wrist and forearm. Hold for 15-30 seconds before switching sides.

Arm circles:

Extend your arms out to the sides at shoulder height and make small circles with your arms, gradually increasing the size of the circles as you go. Repeat for 10-15 repetitions before reversing direction.

Triceps desk dips:

Sit on the edge of your chair with your hands gripping the edge of the seat beside your hips. Slide your bottom off the chair and lower yourself down until your elbows are bent at a 90-degree angle, then push back up to the starting position. Repeat for 10-15 repetitions.

Lower body deskercises

Seated leg lifts:

Sit up straight in your chair and extend one leg straight out in front of you, then lift it up as high as you can before lowering it back down. Repeat for 10-15 repetitions before switching legs.

Calf raises:

While seated, lift your heels off the floor as high as you can, then lower them back down. Repeat for 10-15 repetitions.

Glute squeezes:

Sit up straight in your chair and squeeze your glutes together as tightly as you can, holding for 5-10 seconds before releasing. Repeat for 10-15 repetitions.

Ankle alphabet:

Extend one leg out in front of you and use your foot to “write” the alphabet in the air, moving your ankle in a controlled motion. Repeat with the other leg.

Seated marching:

Sit up straight in your chair and lift your knees up towards your chest, alternating legs in a marching motion. Repeat for 10-15 repetitions.

Core deskercises

Seated torso twists:

Sit up straight in your chair and twist your torso to one side, using your core muscles to rotate your upper body. Hold for 5-10 seconds before twisting to the other side. Repeat for 10-15 repetitions.

Abdominal contractions:

Sit up straight in your chair and draw your navel in towards your spine, engaging your abdominal muscles. Hold for 5-10 seconds before releasing. Repeat for 10-15 repetitions.

Seated spinal twist:

Sit up straight in your chair and place one hand on the back of the chair for support, then twist your torso to one side, using your core muscles to deepen the stretch. Hold for 15-30 seconds before repeating on the other side.

Pelvic tilts:

Sit up straight in your chair and tilt your pelvis forward, arching your lower back slightly, then tilt it backwards, rounding your lower back. Repeat for 10-15 repetitions.

Seated bicycle crunches:

Sit up straight in your chair and bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee. Repeat on the other side, alternating sides for 10-15 repetitions.

Full body deskercises

Seated cat-cow stretch:

Sit up straight in your chair and place your hands on your knees. Arch your back like a cat, tucking your chin towards your chest, then reverse the movement, dropping your belly towards your thighs and lifting your chin towards the ceiling. Repeat for 10-15 repetitions.

Seated forward bend:

Sit up straight in your chair and hinge forward at the hips, reaching your hands towards your feet or the floor in front of you. Hold for 15-30 seconds before sitting back up.

Desk push-ups:

Stand up and place your hands on the edge of your desk, slightly wider than shoulder-width apart. Lower your chest towards the desk by bending your elbows, then push back up to the starting position. Repeat for 10-15 repetitions.

Desk squats:

Stand in front of your desk with your feet hip-width apart. Lower yourself into a squat position by bending your knees and pushing your hips back, then stand back up. Repeat for 10-15 repetitions.

Seated jumping jacks:

Sit up straight in your chair and extend your arms out to the sides at shoulder height, then quickly bring them together overhead while simultaneously jumping your legs out to the sides. Return to the starting position and repeat for 10-15 repetitions.

Incorporating movement breaks

In addition to performing deskercises throughout the day, it’s important to take regular breaks to stretch and move your body. Set a timer to remind yourself to get up and move around every hour, even if it’s just for a few minutes. Consider taking a short walk around the office or doing a few quick stretches to help relieve tension and re-energise your body and mind.

As we wrap up this article, remember that your desk isn’t just a place for paperwork and coffee stains; it’s also a fitness zone waiting to be explored. By incorporating these deskercises into your daily grind, you’re not just ticking off tasks on your to-do list; you’re also sculpting a masterpiece of a body right at your desk – two birds with one stone! After all, who needs a fancy gym membership when you have got a trusty desk by your side?

 Keep smiling, keep deskercising!

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