If you work at a traditional desk job, it can be hard to get exercise during the day. Elastic bands are optimally suited to use at a desk, as they are compact, portable, and lightweight. Rather than having to bring heavier exercise equipment into work, or take time away from your desk to go to a gym, elastic bands can offer you a range of exercises that you can do right at your desk.
Elastic Bands
Elastic bands, also known as resistance bands, are usually made of a specialized synthetic material that acts like a rubber band. Elastic bands come in different levels of stiffness or resistance, from thin or light to super heavy. Sports professionals recommend the bands to build and tone muscle, to help heal from injuries and to increase flexibility. Many of the exercises that you can do with an elastic band replicate exercises using free weights or weight machines in the gym. For most elastic band exercises, you should try to do two or three sets of 12 to 15 repetition each.
Arm Curls
The easiest elastic band exercise to do at your desk is the simple arm curl, one of the office exercises recommended by MayoClinic.com. While you can stand and do your curls, you can also perform them sitting at your desk. Place the band under your feet and grab the ends with your hands, one on each side of your legs. Using your biceps, raise your arms up toward your shoulders, then slowly lower back to the relaxed position.
Wrist Extension
Wrist exercises can be common at desk jobs, but doing wrist exercises can strengthen your wrist muscles and joints to help protect against injuries. To use an elastic band in a wrist exercise, put one end of the band under your foot and wrap the other end around your hand. Relax your forearm on your thigh. Without moving your forearm, raise your wrist back towards your body. Return to the resting position and repeat.
Standing Exercises
If you can stand up next to your desk, you can greatly expand the variety of exercises you can do in the office. If you place the bands under your feet and hold the other ends together in front of your chest, you can do squats. To get the benefits of a rowing exercise, place the band under one foot and step backward with the other foot. Bend 45 degrees over the extended foot and pull the bands up to your chest. To work your triceps, hold the band in one hand behind your back. Reach over your head with the opposite arm and grab the other end of the band, then extend until your arm is fully vertical. Relax the arm and repeat.
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