#office exercise

[nancylfitness]

Flex, Stretch and Compute

As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time.  Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.

It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture. 

Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.

Incorrect computer posture habits combined with long-term sitting may cause medical problems such as:  cumulative trauma disorder (CTD) or repetitive stress injury (RSI).

Reduce these effects of long term sitting; take breaks; switch things up:

Below are examples of some exercises / stretches that can be performed without leaving your desk area.  Set your timer to take breaks and go for it!  Start small and slowly work your way up to more movement.

Neck Flexors, Sitting or Standing

Stand (or sit) head comfortable in a centered position.

Draw in chin pulling head straight back.  Keep jaw and eyes level.

Hold this position for 5 to 7 seconds.  Release. 

Repeat.

Side/Torso – Standing Bend

Stand with feet together and palms overhead touching.

Bend body to one side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Bend body to the other side as far as possible.

Hold 5 to 7 seconds.

Resume original position.

Chest Scapula Adduction with Pectorals

Stand in a doorframe, palms against frame and arms at 90 degrees.

Lean forward, squeezing shoulder blades together.

Hold 7 to 10 seconds.

Release, then repeat.

Hip Flexors/Quadriceps Stretch

Stand, may use chair as a support.

Slowly bend left leg feeling the stretch.

Hold for 7 to 10 seconds.

Release.

Repeat with other leg.

Dorsiflexion and Plantar Flexion, sitting

Sitting with feet on the floor.

Point toes up while keeping heels on the floor.

Hold position 5 to 7 seconds.

Now, press toes to the floor while raising heels.

Hold position 5 to 7 seconds.

Repeat several times.

Upper/Mid Back Stretch, sitting

Sitting in chair with knees apart, bend forward toward the floor.

Feel the stretch in the lower back.

Hold 7 to 10seconds.

Sit upright.

Repeat.

[pretty-little-fools]

[sydneywestphysio]

5 Movements at the Office

As the imminent return to the office approaches, the flexibility of working from home seems ever so precious. No longer will you have the luxury of going for a walk and green screen an office background on zoom, instead you’ll have to actually sit in an office with real people around you. No longer will you be able to stand up and stretch whenever you will feel stiff, well… you can still do that, but you might find a couple of odd gazes headed your way. https://sydneywestphysio.com.au/physiotherapy/5-movements-at-the-office/

[trustorereviewpost]

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Elliptical machines are good for relieving stress and keeping fit. Here are the best under desk elliptical machines in the market. Check out our buying guide.

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[hassangill]

7 Best Office Exercise for Back Pain

7 Best Office Exercise for Back Pain

Working in an office and sitting for long periods of time is not good for health. Prolonged sitting increases the risk of heart disease, diabetes and obesity. Blood flow slows and the body is unable to burn fat at the same rate. Digestion also becomes sluggish which can lead to feeling bloated or having stomach cramps. When sitting incorrectly and working on a computer for long periods, this…

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Best Under Desk Treadmills in 2019 - Top 7 Best Selections

Looking for the best under desk treadmills? Check out our article in which you can find the most important information about under desk treadmill and a valuable buying guide with customer reviews.

[aadarsh2roy-blog]

Office exercises: 8 quick & simple workouts you can do at work

Now before I head over to office exercises, I want you to know a bit about the stats of diseases that happen only due to sedentary lifestyle. Because, if you’re reading this, I mostly assume that you’re quite aware of the facts already.

This exercise will make your biceps & shoulder muscles to relax & facilitate proper blood circulation to the area, while most of our day & office is spent being hunched over the computer or the mouse.