If you work in an office (even home one!) and spend most of your time behind a desk in front of a computer, you certainly know the feeling of discomfort and even pain that occurs especially in the neck and back areas. About 8 hours spent practically in the same position badly affects our body and well-being. However you can find a solution to this, using our proposition of the desk training!
Isometric training behind the desk
Isometric training is a great way to train practically behind a desk. Thanks to this you will feel much better and it will be easier for you to endure until the end of the working day. Below are a few exercises, each of them should be repeated 4-6 times. The whole workout should take only from 5 to 10 minutes.
- Straighten up sitting in a chair, stretch your arms and pinch your shoulder blades, flexing your back muscles. Stay in this position for 5 seconds, then relax completely and repeat.
- Sitting in a chair, straighten your back, take a deep breath and pull your stomach in. Stay in this position for 5 seconds. and relax, then do the exercise again.
- Sitting on a chair, flex your buttocks and stay in this position for 5 seconds, then relax and repeat.
- Put your hands on the desk and start pressing hard on them. Hold for 5 seconds, relax and repeat.
- Sitting on a chair, grab the seat from both sides with your hands and try to lift your body this way. Hold the position for 5 seconds, relax and do again.
Training in the office - office fitness
Office fitness works great against fatigue, back problems, and improves overall well-being. The advantage of this workout is mainly that you can relax without much effort and affect the better state of your body and mind!
Exercise for spine muscles - sitting on a chair, straighten up, put your hands on the seat part of the chair, keep your head straight. Start slowly straightening your back even more by pushing your chest out. Bring your shoulders back and down as much as possible. Slowly return to the starting position and repeat the exercise several times.
Exercise for the muscles of the back - straighten up sitting in a chair, legs should be slightly apart. Very slowly turn your torso to the right, helping yourself with your hands leaning on the back of the chair. Slowly return to the starting position and do the same to the left side. Exercise must be done very slowly. Thanks to it, you can effectively stretch your back muscles.
Exercise for the muscles of the legs and abdomen - sitting on a chair, tilt your torso slightly forward, put your legs under the seat and put your hands on the desk. Slowly tighten your buttocks, legs and stomach muscles and rise slightly with your hips. When the muscle tension will be at its maximum slowly start to return to the starting position.
Abdominal exercise - sit in a chair, straighten your back, put your hands on the desk and straighten your legs. Very slowly, raise your legs up to maximally and slowly lower them back.
Additional activity for office work
Of course, it’s best if before or after the work hours, or on non-working days, you find time for any additional physical activity - fitness, gym, running, swimming, training at home, etc. If this is impossible for some reason, then you can find an workaround solution.
Do you live near your workplace? Start walking on foot, it will have a great impact on your heart and the appearance of your legs. If it is far enough that it is impossible to walk by, then consider whether it is possible to travel there by bike. If this is not an option, and you commute to work by public transport, then start getting off a few stops earlier so you can take a walk and do the same when you get home. In addition, go up the stairs everywhere you can, give up the elevator completely. This will positively affect the muscles of the back, legs, abdomen and even arms!