A Workout You Can Do At Work

We spend a lot of time sitting while commuting, working, and watching TV. The unnatural position often leads to injuries in your neck, shoulders, back, and knees. But busy schedules can make finding time to hit the gym before or after work a struggle. Turn your desk into a tool to help you squeeze in a quick workout at the office. Check out these exercises you can do at work!

9 Simple Standing and Office Chair Exercises

You’ll Need:

• A chair
• One without wheels will be best for support and won’t move while you exercise.
• The TheraBand CLX - Resistance Band with Loops
• The band folds up so you can store it in a desk drawer or carry it in your purse or briefcase. Plus, it’s versatile for a full-body workout.

Stretch your neck

Neck Flexion: You can do this while sitting or standing. Tuck your chin toward your chest and hold. Return to your normal position, move your head back and hold. Bend so your right ear touches your right shoulder (or close to it) and hold. Repeat but to the left. Gently rotate your head from right to back to left to front.

Strengthen your legs

CLX Seated Calf Press: Sit in your chair and place each foot through one of the center loops in the resistance band. Hold one end of the band in each hand creating the desired resistance. Stretch your legs out and press your right foot down. Release and repeat. Switch to your left leg.

Enhance your core

TheraBand Abdominal Crunch: Wrap the CLX resistance band around the back of the chair. Hold the ends in each hand, keeping them at chest height. Lean forward bending at the hips and keeping your back straight. Slowly sit up, then repeat.

Open your hips

TheraBand CLX Hip Abduction: Slide your right foot into the middle loop of your resistance band. Bring the ends together and step on the band with your left foot, holding the ends in your left hand. You can use a chair for stabilization and support by holding it with your left hand. Extend your right leg slowly working against the band. Keep your right knee straight, hold, and return. Repeat, then switch to the opposite leg.

Tone your arms

CLX Elbow Biceps Curl: Stand on top of the middle of your resistance band. Place your hands into the end loops or move them down a set for more of a challenge. Lower your arms with your palms up in an open or closed grip. Raise your hands toward your shoulders, keeping your upper arms at your sides. Hold, return to your starting position, and repeat.

Shape your glutes

CLX Sit to Stand: Place your feet through the middle loops of the CLX resistance band. Slide the end loops onto each shoulder. Slowly stand up from your seat. Return to your chair in a squat position, touching the seat lightly, before rising back to your standing position. Repeat.

Work your chest

CLX Chest Press: Wrap the band around your upper back and place your hands into loops at the end of your resistance band. You can use an open or closed grip. Hold your hands at chest level and push them forward, fully extending your arms in front of you. Hold, return to your starting position, and repeat.

Exercise your shoulders

CLX Shoulder Overhead Press: Stand on top of the CLX resistance band with your feet hip-width apart. Place your hands through the loops at the end of your band. Raise your hands and extend your elbows over your head while keeping your arms in line with your body.

Relax your ankles

Ankle Rolls: Sit in your desk chair with proper posture. Your back should be straight and your knees should be at a 90° angle with your feet flat on the floor. Lift your right foot a little and write your name with your toes, keeping your back straight. Set your right foot down and repeat with the left foot.

Extra Tips

• Drink plenty of water throughout the day
• Walk to visit co-workers instead of emailing them
• Take the stairs instead of the elevator
• Good posture works your ab muscles and prevents back pain
• Stand at your desk instead of sitting, if possible
• According to an experiment done by BBC and University of Chester researchers, you’ll burn an extra 30,000 calories a year if you stand 3 hours a day, five days a week.

Fit in a quick office workout at your desk. Just half an hour a day using your TheraBand CLX -Resistance Band with Loops, will strengthen and tone your muscles. You can do all the exercises at once during lunch or scatter them throughout your day whenever you have a break. Stay healthy even when you don’t have time to go to the gym.

References
Mosley, M. (2013, October 16). Calorie burner: How much better is standing up than sitting? Retrieved from http://bbc.in/1jEz9RX

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.