The Neck Roll
A good neck roll is a great way to start any workout, especially one for the office. Misplaced computers can always be corrected with retractable monitor arms for computer screens, but sometimes the residual toll of turning your head to see can leave neck muscles out of whack. Allow yourself a good neck roll to loosen up the muscles and help wake you up. Just let your head relax and move it in a circular motion around your neck so that each time you roll past a shoulder, your ear almost touches. Five to ten rolls should relieve much of the tension, help strengthen your muscles, and leave you feeling much better after a long day at the office!
Reach For the Sky
Arm exercises are extremely important for office workers. Spending too long with hands on retractable keyboard platforms for desks all day can leave elbows, wrists, and hands stiff and uncomfortable. In severe cases, leaving joints bent in an unnatural position for too long can result in health risks like carpal tunnel syndrome! To avoid this, relieve stress on the joints by moving them about occasionally. Reaching for the sky stretches the arms, and gets the blood moving. Next, reach behind with one arm and touch the space between your shoulder blades, then reach up with your opposite arm to grab your elbow, pull it towards your head, and reverse the stretch to exercise the triceps. Finish up by pulling each arm across the body before you head back to typing.
The Shoulder Pinch
The last exercise stretches the shoulders in front of the body, but now it's time to stretch them back. For those of you with upper back problems and no supportive high back office chairs to remedy them, a shoulder pinch is a great way to get rid of the pain. Simply move your shoulder blades back until they touch, as if they were pinching a pencil between them. You can finish this stretch off by leaning back as far as your chair will let you to stretch the spine. Repeat a few times throughout the day while practicing good posture, and your back pain should melt away with time!
The Swivel Twist
One of the biggest highlights of the office are probably fun swivel chairs for office task applications. For anyone lucky enough to have a swivel chair in their office, this exercise is always a great way to build your core. The Swivel Twist is completed by sitting up straight with feet flat on the floor. Once you've got this down, use your core to twist your chair back and forth slowly while keeping the feet in the same position. Do it well, and you may even hear your spine thank you with a relieving crack, the same way it does with a good pretzel stretch. The swivel twist accomplishes the same health benefits.
The guru (or "the genie" depending on your imagination) is a super fun exercise that's fun for both body and mind! Pretend you're an expert in levitation by crossing your legs in a sturdy office chair with armrests, such as the B9461 Aaria Chair by Boss. Make sure your chair has enough balance and support with strong armrests before lifting yourself up by the arms, so that your butt leaves the chair, keeping legs crossed under yourself. Slowly lower the body back into the chair for a few seconds and then repeat. Sure, using the arms is sort of cheating, but it's always fun to pretend you're a wise monk or a wish granting genie that can levitate on a whim. "Om!"
Desk Dips and Leg Lifts
If you'd rather not risk "the guru" on account that you don't have a sturdy office chair, desk dips are another great way to tone the arms and core in the cubicles. Rather than relying on your chair to support all your weight, give yourself plenty of space and lock the chair's wheel casters so the chair won't move so much, or use a desk. Keeping your hands on the chair's armrests, or on the desk's edge behind you, take a few steps on the floor away from the supporting object. Lift the body by keeping the arms straight, and then bend the elbows at 90 degrees, letting the body dip down. Hold this position for a few seconds, then slowly straighten the arms again. Repeat a few times, then when you're done, finish off the workout by sitting in the chair and doing a few leg lifts as you type. By the end of the workday, you'll feel like a million bucks. Best of all, you won't even have needed to hit the gym for that swimsuit to look darn good!
To gain the full benefits of these seven easy deskercises, help things along by making the right decisions. Even if you work in a 40-story office building, taking the initiative to get off the elevator a few floors early and take the stairs is an excellent way to stay healthy. Riding a bike to work, eating the right foods, and going to bed and waking up at the same time every day (yes, even on the weekends) helps the body know what to expect, so it never feels hurt or surprised. All it takes is thinking of ways to make your day more active, like purchasing a height adjustable stand up desk for sale, like the 650W VariTask desk by Mayline. Jogging with the dog when you take him for the morning walk, performing these simple deskercises, and being creative with how you spend your day is an excellent way to turn a stationary desk job into a healthy lifestyle choice!