You Can Work Out at the Office Too, Try These 9 Movements!

You Can Work Out at the Office Too, Try These 9 Movements! You Can Work Out at the Office Too, Try These 9 Movements!. When you work all day sitting indoors, you are limited to physical activity.

This condition causes your body to be less mobile. The body becomes stiff and the waist feels sore. To be more active, you can try exercising in the office by doing light stretching movements in between work.

Workout tips

Sitting for too long is known to increase the risk of developing various health problems, such as:

  • heart disease,
  • type 2 diabetes,
  • obesity, up to
  • cancer.

This risk may come your way in the next five to ten years.

However, there are effects that are immediately felt as a result of sitting too long, namely neck pain and back pain.

Sitting for too long in an uncomfortable position can put added pressure on the spine and the discs that make up the spine.

This causes neck-shoulder tension and lower back pain.

To fix this, try this simple series of exercises in the office when you start to feel achy.

1. Back stretch

It’s easy, you can do this sitting stretch while sitting.

Flexibility exercises are useful for increasing blood flow, reducing back pain and injury, and making the body more free to move.

To try this exercise in the office, start sitting in a straight position on the edge of the chair. Next, extend your legs in front of you as straight as possible.

Bend your back to reach the toes of your left foot, then touch one side of your toes with the tips of your fingers on the opposite side.

Hold this position for 10–30 seconds. After that, straighten your back straight and return to the original position.

Lower your back back again to reach your toes with your fingertips on the other side.

Next, you can touch both sides of the toes with the fingertips of both sides of the hand. Repeat the movement several times.

2. Leg stretch

Exercise in the office is quite simple. You just need to sit back on the chair and grip the handle of the chair.

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Then, lift and straighten one side of the leg. Make sure you direct the back of your foot forward and up a few times.

Then, bend your knees and return your legs to their original position. You can repeat this series of movements 5-10 times on each side of the leg.

This leg stretching exercise strengthens the quadriceps muscles. In addition, a study published in International Biomechanics (2020) also found that leg stretches help strengthen joints.

With this stretch, your legs that stay still for too long are less stiff, flexible enough, and strong enough, so you can walk more easily for long periods of time.

3. Upper body stretch

When you work, you are prone to experiencing pain around your upper body, such as your back and arms.

This exercise in the office can increase the flexibility of these body parts thereby reducing pain.

Make sure you sit up straight in the chair with your back back. Raise your arms above your head and straighten them as far as possible.

Tilt only your upper body to the left and with your right hand reach for the left side of your body. Hold the position for 10–30 seconds.

Repeat for the other side, alternating sides. As a result, you will feel more relaxed and your mind will feel fresher.

4. Neck stretch

Office workers often experience neck tension and pain from sitting for long periods of time.

Just like stretching exercises in general, this type of exercise makes the neck more flexible so you no longer feel sore and stiff.

This makes posture worse as the body bends and the neck leans forward. The position of the neck will put pressure on the joints so that the burden on the neck muscles increases.

To fix this, start by sitting up straight in your chair. Raise your right hand above your head and straighten it.

Then with your right hand gently pull your head towards your shoulder until you feel a slight stretch in the neck muscles. Hold the pose for 10-15 seconds.

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Do this in the same order with the hands on each side.

5. Back and forth sitting-standing

You switch positions back and forth from sitting to standing continuously, but without the help of your hands.

Start by sitting up straight with your feet flat on the ground at 90 degrees. Press down from your heels.

Try not to move your legs into your chair or use your arms (stretch your arms out in front of you).

Try to keep your shoulders wide open and your spine straight but not tense.

Now, try to stand. From a standing position, slowly return to sitting upright while refraining from leaning forward and/or shifting your hips to one side or the other. Repeat 5 to 10 times.

Citing the Elsevier Health website, this type of exercise in the office strengthens the thigh muscles and midsection muscles.

When the muscles of this section are getting stronger, the stability of your body as a whole is maintained.

6. Twist the shoulders

Take a deep breath, then raise your shoulders as high as you can until they reach your ears.

Hold the position for a few seconds, then lower your shoulders slowly. You can repeat the movement up to three times.

After that, you can shake your head slowly, such as shaking your head and nodding.

Being active in the office with this exercise option is useful for adjusting postures that are not usually appropriate when you are sitting.

It is also categorized as a strength exercise for the upper body. The exercise in this helps you avoid back pain.

7. Twist

Sit in an upright position. Inhale slowly and as you exhale, twist your upper body to the right and grip the back of your chair with your right hand.

With your neck straight and your eyes looking forward, use the support of a chair support.

This helps to rotate your body as far as possible into the back of the chair.

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Hold for a few seconds, use this time to look around. Slowly return to the front. Repeat for the other side.

Tip: Exhale as you rotate your body to allow for a wider range of motion.

This exercise in the office helps train the middle abdominal muscles (abs), lower back, and side abdominal muscles (obliques).

8. Push ups on the table

Support your body weight by placing your hands straight at shoulder level while gripping the edge of the table.

Push your feet back so that your torso is diagonally on the floor.

Keep your feet firmly on the floor, inhale as you bend your elbows to a 90-degree angle, hugging your elbows toward your ribs, like a push up.

Exhale and push your chest back up in the starting position. Repeat 8 to 12 times.

This exercise in the office is useful for increasing the strength of the shoulders, arms, chest, and midsection muscles.

So, you your body can be more energetic and not easily feel pain.

9. Desk upward dog pose

Bend your body to form a 90 degree angle, similar to bowing during prayer. Straighten your hands in front of your back while gripping the edge of the table.

Straighten your arms, pushing your hips forward toward the table. Make sure you don’t bulge.

Stretch your chest between your shoulders and gently lift your chin up while rotating your shoulder blades back. Hold 5 to 10 breaths.

Exercises that can be done in the office are actually adapting yoga movements.

Actively moving in the office with this type of exercise helps improve the ability to move the spinal joints.

In addition, the large muscle behind the thigh (hamstring) is more flexible.

Sports in the office is a physical activity that needs to be done to reduce aches, stiffness, and reduce the risk of deadly diseases.

In addition to the exercise tips above, make sure you continue to exercise at a moderate to high intensity, at least 30 minutes every day.

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