What better way to feel refreshed and energetic than to engage bodily exercise? While it’s quite convenient to eat cookies after working hard for so long – truth is you’ll crash hard later. Because exercises are known to improve brain health, experts have recommended, it’s one of the best ways to ease oneself from work stress. Plus, you may even get a little toned while you’re at it. And within this article we have put together 5 moves you can easily do at your desk.
The Ab Vacuum
How to do:
- Sit upright and maintain a neutral spine (tailbone to head) with a forward gaze.
- Retract and depress your shoulders to prevent forward shoulders.
- Take a slow breath in through your nose followed by a strong exhalation from your mouth.
- During this exhale, begin to contract and “pull in” your abdomen muscles.
- After a full exhalation has occurred and the stomach muscles are retracted towards the spinal column.
- Maintain this flexed position for a few seconds before inhaling at a regular speed.
The Arm-Wrestler
- Clasp your hands together, with one facing upward, the other facing downward. Push them together as hard as you can.
- One arm should have its bicep muscle engaged; the other should have its tricep muscle engaged.
- Hold one side for 30 seconds, then flip the hand positions and do the same for the other side.
- Rest for one minute, then repeat two more times.
Piriformis/Gluteal Foam Roll
How to do:
- Stash a foam roller in your office; this exercise can help alleviate some of that pressure and calm your breathing, so you can refocus on work instead of that cookie.
- Start seated on the foam roller, with the foam roller in contact with both glutes.
- Cross one leg over the other leg and shift your weight onto the crossed leg’s glute.
- Gently roll back and forth, regulating pressure by adjusting the weight you have on your glute.
- Switch sides and repeat.
Stand Up/Sit Down in a Chair
How to do:
- Start with your feet about hip-width apart and flat on the floor.
- Lean forward with a straight back and pull in your abs.
- Without the aid of your arms, slowly stand up and then sit back down. Make sure to pull your hips back and control that descent.
Floor Cobra
How to do:
- Get into the anatomical position like laying down with your chest facing the floor.
- Have each arm relaxed, with your palms at your hips facing the floor.
- Retract and depress your shoulder blades, then contract the thoracic region of your back and glutes until your upper body slowly lifts off the ground.
- Hold that position for two seconds before relaxing and starting another rep.
image couresy: shape.com, istockphoto.com, skimble.com, findhomeremedy.com, ideafit.com.
