Anyone with a busy work schedule understands the problems associated with fitting in a daily workout. While a gym membership may be impossible, portable and affordable exercise bands, also called Thera-Bands, provide a viable substitute. Elastic exercise bands are color-coded according to their resistance level. Their low price makes it worthwhile to purchase more than one. Since some of the exercises involve placing the band under your feet, wear comfortable shoes to work.
Mini Squats
Mini squats with band resistance work the hamstrings, gluteal and quadriceps muscles. Sit at the edge of your chair, separate your feet so that they are hip width apart, and place the band under your feet. Bring the ends of the band against each hip. Keeping a straight back, lift your hips about four inches from the chair. Lower your hips and repeat. Perform 10 repetitions.
Wrist Extension
Physical therapists sometimes prescribe resistance band wrist extensions for clients with carpal tunnel syndrome, but if used proactively, they may prevent the problem. Sit in a chair and place one end of the band under your right foot. Wrap the band's other end around your right hand, and rest your forearm on your right thigh, allowing your right wrist to hang below your knee. Stabilize your forearm and pull your wrist back, so that your knuckles move toward the ceiling. Slowly return to the starting position. Perform 12 repetitions and then change sides.
Seated Row
Most people who work at a desk spend most of their day in a hunched position. This posture eventually becomes habitual. The seated row works the upper back muscles, thereby correcting the muscular imbalances that cause upper body slouching. Sit in an upright position. Wrap the band around your feet, and hold each end with each hand. Bend your elbows and squeeze your shoulder blades toward each other, as if you are trying to catch a pencil between your shoulder blades. Extend your arms with control. Perform 12 repetitions.
Seated Obliques
Not all abdominal exercises require you to lie on your back. The seated oblique is an example. It works the internal obliques, which make an "X" across your abdominal area. Place one end of the band under your right foot. Hold the other end with both hands and rest your hands against your belly button. Slowly rotate your upper torso to the left, and then return to center. Perform 12 repetitions on each side.
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