Deskercise: 5 Exercises That You Can Do At Your Desk
It’s gym day, yet you can’t go— but you’ve a valid excuse this time! Boss has you on overtime. Frustrated, you know you have your other commitment to fulfill; that being your promise to routinely exercise. “What should I do?” you ask yourself. Fret not, for your desk itself is a mini-gym of opportunity! Here are 5 ways to turn your working space into a workout zone:
1.) Figure Four Stretch
Sit down comfortably in a chair.
While seated, take your right foot and pull it over your left leg, resting your ankle on your thigh. From your point of view, this position should form the upper-half of an upside down “4” shape.
Straighten your back and take a deep breath.
After inhaling, slowly lean forward and exhale the air.
Once you’ve finished exhaling, return to a straightened back position.
Repeat this a few more times.
2.) Desk Push-Ups
While standing facing your desk, straighten your arms out and place your palms facedown onto the its surface.
Lean forward slightly, and allow your feet to slide back, putting you in an inclined push-up position.
Begin to lower yourself down towards the desk, slowly.
Stop before your chest reaches the desk, and push yourself back up.
Repeat this as much as you can.
3.) Seated Thoracic Rotation
Take a seat and maintain a straight sitting position with both feet firmly planted onto the floor.
As if hugging yourself, cross your arms over your chest, placing both of your hands on the upper parts of both of your arms. Your right hand should be on the upper left of your arm, while your left hand on the upper right of your arm.
Inhale, then exhale slowly while turning the upper half of your body to the right, as far as you can.
Hold this position for a moment, then repeat it for the left side.
Do this exercise two times for each side.
4.) Chair Dips
Find a chair, and sit on its front edge with both feet firmly planted on the floor.
Grasp the sides of the chair and extend your legs forward (with minimal bend) to carefully push yourself off of the edge. Freeze your position when you’re no longer on the chair. This position should mimic a sitting position, while the chair’s sides keep you suspended over the floor.
Slowly bend your elbows so that your butt begins to dip towards the floor.
Before you reach the floor, straighten your elbows back into place to raise you hips upward.
Repeat this fifteen times within three cycles.
5.) Standing Doorframe QL Stretch
Find a door frame and stand in front of it, with either your left or right side facing the doorway.
While keeping one of your sides facing the opening, twist your torso towards the doorway, and use your hands to latch onto the frame.
Cross your leg (the one farthest from the doorway) behind the other leg, and have the sole of your foot pointed towards the frame.
While keeping a good grip on the door frame, point your hips towards the opposite direction of the doorway, so that your body bends away from it.
Hold this position for 30 seconds.
Repeat for the other side.