Working from home is not only a pleasure, but a necessity during these trying times of COVID-19. Sometimes we get so carried away with work and become reluctant because of the cold weather that we simply forget that our bodies need exercise to promote blood flow and an active mind.
Simple exercises to do at your desk:
Desk press from Heathline
Very useful for those who use the computer a lot. This exercise is perfect for building strength from your wrist to your elbows
• Place palms facing upwards under your desk
• Press up towards the bottom of the desk
• Hold for 5 to 10 seconds.
Glute squeeze from Popsci.com
• With your head facing forward, straighten your back as you sit on your desk chair.
• Clench your butt cheeks and hold for 5 seconds
• Unclench slowly and repeat 10 times.
Spinal twist from Very Well Fit
Sitting behind a desk for long periods can affect your lower back, and this can cause a tight back.
• This exercise can once again be administered behind the desk, placing your feet flat on the ground.
• Contract the abs and slowly rotate to the right, using the chair’s armrest for support.
• Twist as far as comfortable. Hold the stretch for 10 to 30 seconds.
• Repeat on the other side.
Many of us hunch behind our desk causing tight shoulder muscles.
• This exercise can be done seated or standing.
• Lift the shoulders towards the ears, squeeze them tightly.
• Hold in this position for 2 seconds then gently roll down shoulders.
• Repeat 8-10 reps then roll shoulders forward
Inner thigh stretch
This dynamic stretch targets the inner thighs, groin and hips, getting rid of tightness and tension.
• Sitting on a chair, open the legs wide, push your toes out and lean with elbows on the thighs.
• Keep your back upright and contract the abs.
• Continue to press forward while using the elbows to push the thighs out until you feel the stretch in your inner thighs.
• Hold this position for 10 to 30 seconds and repeat as many times as you like.
Desk push-ups from Tiny Pulse
This is the perfect exercise to strengthen the upper body.
• Stand up
• Gently place your palms at the end of your desk, push away from the desk until your feet are inclined towards it.
• Breath in and slowly lower your chest down to the desk, push yourself back up.
• Repeat as many times you can
After a stressful day behind the computer, this exercise will raise your heart rate while releasing stress.
• Raise your fists in front of your face, and do this at a safe distance away from your computer
• Punch your fists towards the air as if there is a punching bag in front of you
• Alternate between the right and left arm, do this for 30 seconds
• Pause and repeat