Workday got you down? If your energy is low and your body feels stuck to your chair, we’ve got the solution. The six stretches and three exercises you’ll learn here take just minutes, and can boost your energy, focus, productivity, and even your happiness.
These movements require no equipment (except a chair) and little space. You can try one or all, as each only takes a few minutes to complete. You might try a different one at the top of each hour and see how much better you feel.
Note: You can do any of these movements at your desk or in your cubicle, but if you’re feeling shy, just grab an open conference room and shut the door.
1. Stand and Reset
The three standing exercises demonstrated in this video — standing gluteal contractions, standing shoulder stretch, and standing shoulder circles — can be done almost anywhere. These exercises will help to reset your balance and posture after an extended period of sitting.
In just a few minutes, you’ll re-awaken your glutes and open up your shoulders, relieving much of the physical strain of a long day at your desk.
For a complete explanation and written instructions for the video above, click here.
2. Stretch Your Upper Body and Arms
Sitting at a desk for hours at a time can leave you in a sad physical state. We understand that your office may not be the place for a workout, though. These three wall stretches are easy to do in almost any workplace and will mobilize your upper back, shoulders, forearms, and hands to combat the tightness that results from sitting and typing.
Taking a few minutes to care for yourself several times a day will improve your focus and help you to be more productive the rest of the day. While performing these stretches, remember to breathe calmly and relax — while going just deep enough into the stretch to feel it. Avoid going to the point of pain.
For a complete explanation and written instructions for the video above, click here.
3. Stretch Right at Your Desk
The three simple seated stretches demonstrated in this video — pelvic tilts, heel-toe raises, and seated twists — can be done right in your office chair. These seated stretches will improve your circulation and range of motion, leaving you feeling more energized and awake.
While nothing can make sitting all day good for you, spending a few minutes a few times a day following along with this video can make a big difference in how you feel at the end of the day.
For a complete explanation and written instructions for the video above, click here.
Which Office Exercises Will You Try?
If you make a regular practice of these office exercises, both your body and your mind will thank you for it. If you aren’t sure where you’ll find the time, remember that you will work more efficiently and boost your energy if you break up your day with movement. Pick one to do and try it right now.
If you enjoyed these, then check out 3 Simple Office Exercises to Combat All That Sitting and How to Relieve Upper-Body Tension and Pain with a Simple Workout.
Maryann, who is currently certified as a Posture Alignment Specialist and a Personal Trainer, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people online via Skype, as well as in-person at her studio in San Diego, California.
To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.
