Exercises You Can Do in the Office – part of the women’s fitness video series by GeoBeats.
Hello, my name is Maria Mizzi with Beach Physique Fitness, and today I am going to share with you some exercises that you could do in your office. So, if you have some room in your office, and you have an ability to stand up and get a few stretches in, a great way to get some stretches in after sitting all day is just moving those legs towards the side. You want to bring one leg out, stretching those legs out after sitting there all day, standing up again and then moving towards that opposite side. Stretching that entire leg, stretching through those hip flexors, and just moving back and forth toward each side of those legs, stretching those legs out. Then bringing yourself together, you could lean forward. You want to tighten those abs, and then just slowly keep the back nice and straight, looking forward, leaning down towards the floor, stretching out the lower back and then slowly bringing yourself up. So, going down to the floor, you can almost drag your arms down with the legs, and then lifting up through the heels. That is how we can stretch the lower back, which we tend to squish while we are sitting at our desk all day.
Once you get a few exercises for the legs, you can bring your arms up, bending them at a 90 degree angle, bringing those forearms together, and then stretching them back out. Get a nice stretch through the upper body, where we are sitting at the desk and we are leaning forward, and we are getting that little bit of hunch back, this is going to bring that upper body back up and keep those shoulders up and back. So, one of the first things you want to think about is your posture after sitting at your desk. You want to make sure you are sitting up nice and tall, extending that spine. One way to do that is engage those abdominal muscles and then bring those shoulders back, and just sitting up nice and tall, keeping those abs tight. Try to do that as long as you can, maybe even all day.
Another great stretch for sitting at your desk, is just doing a nice little twist – twisting through, if you have something you could hold onto on the chair, great. Otherwise, you can hold on right to the side of the leg. Just a nice twist to get a nice stretch of that whole side of the body, breathing through it and then twisting towards that other side, and holding it there, and then coming back towards the center. Another great stretch you can do right from your desk, if you have enough room to push yourself away from your desk, so you have a little bit more leg room, you want to think about pushing yourself away from the desk, and just begin lifting up your knees slowly. and if you do have that room in front of you, as you lift up that leg, try to extend that knee out, extend the leg straight out, bringing it back down, lifting up the other leg, extending out, bringing it back down. Great stretch I am actually enjoying this stretch right now, stretching through those legs. And you could alternate back and forth, do about 10 on each side and then come back and you will have a nice stretch for those hip flexors, nice stretch to the knees and the quads. Those are my suggestions for some stretches to be done right at your desk.
