The United States Department of Health and Human Services recommends adults perform muscle-strengthening exercises at least twice each week. Adults should also perform stretching exercises daily to keep their joints flexible. Having to work at a desk all day can make this difficult. However, you can do a variety of strengthening and stretching exercises at your desk to help meet these physical activity guidelines.
Abdominal Isometric Exercise
The abdominal muscles include the rectus abdominis and transversus abdominis muscles, which help support your spine and flex it forward. To exercise these muscles isometrically, sit upright in your chair, inhale through your nose, and contract them for two to three seconds. Exhale through your mouth and release the tension. Perform five reps.
Back Scratch Stretch
This exercise stretches your lats on either side of your back and your triceps on the back of your arms. Sit upright in your chair, raise either arm straight upward, and bend your elbow, bringing your hand behind your back. Hold your elbow with your opposite hand and gently push backward to deepen the stretch. Hold for 10 seconds and then repeat with your other arm.
Ball Squeezes
Squeezing a ball strengthens your fingers and wrists. This may be helpful if you frequently have to type or write for your job. Use a racquetball or tennis ball and squeeze it in your palm 10 times in each hand.
Neck Exercises
Neck exercises strengthen the muscles that extend your neck backward, flex it forward and sideways, and turn it to either side. Perform the exercises by moving your neck through these ranges of motion against resistance from your hands. For example, to exercise your neck extensors, place your hands behind your head and extend your neck backward while pressing forward with your hands.
Quadriceps Isometric Exercise
The quadriceps consists of four muscles on the front of each thigh that function to extend your knees. Perform the quadriceps isometric exercise at your desk to strengthen these muscles. While sitting upright and holding underneath the seat of your chair, lift both feet until your legs are straight. Then contract your quadriceps muscles, hold for two to three seconds, and relax. Repeat for five to 10 reps.
Spine Stretch
The spine stretch lengthens the muscles and connective tissues that function to rotate your torso. Sit upright on your chair and turn as far as possible to the left. Place your hands on top of the back of your chair and use them to deepen the stretch. Hold for 10 seconds and then do the stretch in the opposite direction.
Stability Ball Chair Exercise
The Mayo Clinic recommends sitting on a stability ball instead of your regular desk chair, if possible, while at the office. This will force you to sit with good posture and strengthen your core muscles, which help you balance on top of the ball.
References
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- Baptist Memorial Health Care: Refreshing Stretching Exercises at Your Desk
- GetBodySmart.com: Muscles that Act on the Abdomen
- MayoClinic.com: Stretches You Can Do In Your Office
- MayoClinic.com: How To Burn Calories at Work
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