The office workout.
Do you suffer little aches and pains when sitting at your desk. Then you get home and you feel physically exhausted even though you haven’t done anything physical at all. It does not matter what type of job you do your body needs conditioning to be able to perform it well and prevent injury and soreness. The reason you feel physically exhausted after a day at the desk is because your body lacks the conditioning required.
The short 2 minute workout below is designed for those of us that spend quite a bit of time sitting in a chair working on a computer. Yes, even desk jockeys need to be conditioned to be able to perform well and maintain health. This workout won’t replace a good weekly exercise plan but it is a great start.
Try the following exercises three times a day (6 minutes total for the day) and see how you are feeling after doing them for 3 weeks in a row.
Toe touch squat
Stand with feet shoulder width and toes turned slightly out. Reach down to touch your toes with legs extended and then bend your hips back to squat down, keeping your lower back in its natural arch. Now reach your hands overhead and come up. Repeat 3 times
Shoulder Rolls
Stand straight with your arms by your sides and with your feet shoulder-width apart. Slowly rotate your shoulders forward, making big circles for about 10s. Repeat the movement backward for 10s.
Sumo squat hold
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat down, keeping your lower back flat and reaching your hands to your toes in the bottom position. Hold the position for about 5 seconds and then stand up. Repeat 3 times
Desk push up
Place both hands on your desk, walk your feet back to a 45-degree angle, and do 10-15 pushups at a slow and steady pace.
Split squat
Start in a split leg position, with one leg forward and one leg back. Flex your knees and lower your hips, until the back knee is just above the floor. Stand back up and return to the starting position. Repeat this movement 5 times and then switch legs.
Heel toe raises
First push up onto tiptoes, lifting your heels up off the floor. Lower again and lift your toes up off the floor. Repeated 10 times.
Done. When doing them just get through them quite fast. It should only take 2 minutes to get through all 6 of the exercises. Try to perform that three times a day and see how you feel. I suspect that for most people you will notice an increase in strength, increase in range of motion and flexibility.
If you are after a more specific exercise program, rather than a generic one, that can address your previous or current injuries/pains then get in contact with us. You can come to us or we can come to you at home or at work. We can create a program to suit your home or work space. We can also create an exercise session personalised to you that goes beyond a 2 minute conditioning session and addresses most areas of health.
