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There’s a good chance your line of work involves sitting in a chair for hours on end working on coding web based software while hunched over a desk. It’s nice for your bank account, but a killer on your posture, health and overall well-being. You’ve probably heard of “desk exercises,” but how can you know which ones will actually make a difference with your soccer game.
Just like “regular” exercises, some will work and some won’t. A lot depends on your body and if you’re doing an exercise correctly. Sometimes there’s truly no time to go to the gym. We’d all rather be racing on the open road on Saleen wheels than knocking out another TPS report, but you work with what you have.
The Not-So-Easy “Easy” Fixes
Sit up straight. Seriously, it’s the best thing you can do for your back, your posture and, eventually in old age, your bones. It’s much easier said than done. Some people rely on balance balls to help with this, so it’s worth checking out.
A more intense option is a back brace. These aren’t the scary “braces” of the ’70s; many now come in discreet, form-fitting, spandex-like materials that can easily be worn under clothes. They do an incredible job of correcting posture.
Let’s Get Physical
Salvaging your body in an office setting might seem challenging, but it doesn’t have to be. Sitting with both feet on the floor, hip-width apart, tie a band (or use a large rubber band) around your thighs and slowly step one foot at a time to the side and back in.
Another exercise is alternating lifting one leg parallel to the floor. You can pick up some ankle weights to increase difficulty. The trick here is slow, conscious movements so that you can really feel the muscles working.
Keep It Up
Implementing yoga movements or “asanas” while seated can be fairly simple. Mountain or tadasana arms, with shoulders rolled back and away from your ears, provide a nice stretch while also helping with posture. Ab tension and release, as well as glute tension and release, can also help get you on the way to beach-body perfection.
A few key accessories, like a band, weighted ball or small weights, are always wise to keep in the office. Instead of browsing Facebook on a quickie break, engage in some bicep curls. You might even start a revolution in the office.
Guns Like Michelle
Don’t forget to hand out tickets to the gun show after these quick fixes. With a weighted ball, simply extend your arms horizontally from your chest, in a slow movement. Lifting the ball overhead is another great workout.
The number of sets and reps is up to you, but common practice is 12 to 15 reps and three sets. Dedicate short breaks to becoming the heartbreaker in the cubicle farm.