Sedentary life is ruining the health of many working class people in the world. Even those who exercise regularly are affected by such a lifestyle because of sitting on a desk for long hours, which is not what the human body is designed to do. This inevitable lifestyle affects every aspect of the body and mind. To undo or prevent the damage caused by sitting for long periods, you can do some exercises sitting at your desk that do not need a lot of effort or time. Read on to discover more about these exercises.
1. Seated Leg Raises :
These are similar to leg extensions, but are to be done sitting on a chair without any weights. You can perform these on one leg at a time. Just flex your quads to lift up the part of the leg below the knee till it makes a straight line with the thigh, hold it for a few seconds and gently let go. This exercise will work your quads and relieve tension in the thighs.
2. Chair Swivel :
Most offices these days have swiveling chairs, so this exercise is possible. Sit on such a chair in front of a desk, hold the desk with your hands, lift up your legs and twist your torso along with the chair alternately toward each side by engaging your abdominal muscles. This exercise works the abs and obliques, relieving the stiffness in your entire torso and spine.
3. Shoulder Shrugs :
This is the simplest of all office exercises and helps in relaxing the shoulder and neck muscles. Just shrug with your shoulders for 3 sets of 15-20 reps like you do in the gym, only without weights. Try to feel the contraction and relaxation in your traps while doing it. You can even do this exercise standing.
4. Standing Hamstring Curl :
Stand behind a chair or table and hold it for support. Then, raise the part of one leg below the knee till the shin makes more than a 90 degree angle with the thigh. Hold this position for a moment and then gently let go. Perform 15-20 reps on one leg and then switch to the other. This exercise works the highly underutilized hamstrings which become stiff and weak when we sit for long hours.
5. Wall Push-Ups :
Perform these the way you perform regular push-ups, only replacing the floor with the wall. If you want to make it harder, you can do the push-up on a desk instead of a wall. The lesser the angle of inclination of your body from the floor, the greater is the strength required to perform.
6. Chair Squat :
These are like regular squats but the range of motion here is only up to the sitting position on a chair. Make sure the chair you’re using is table and doesn’t have wheels. To make it harder, try not to fully sit down on the chair and keep the tension in the legs and core maintained throughout.
Doing the above exercises will improve the tone in almost all the muscles of the body, thus correcting your posture and improving blood circulation to them.