The Deskbound Workout

I recently read in the New York Times Well Blog the answer to relieving the deskbound job from the static, stale, and total exasperation of sitting all... day... long.  While they suggested a twenty second movement cycle, stand up work stations, and office ergonomic stations, I have a few more to add.

1. Roll your Ankles, Calf Raises

You can do this as much as you want. Roll your ankles clockwise and counterclockwise for a minute, or bring your toes out and back towards your leg. Do this while you you finish writing your paragraph, while you're on the phone, or as you read this article. You'll notice after about a minute of rotations your lower calf muscles will start to wake up. Now just try setting your feet down and bringing your heels up, toes down. Do 100 lifts. It's a wonderful way to work all those intricate tiny muscles that connect your feet to your lower leg muscles.

2. The Stairs

Each hour take a step away from the desk and go up two flights of stairs. Come back down, catch your breath and recoup. This is a great way to reset your self at the desk, breathe, and feel like you had a bit of cardio added to your day. If you're adventurous enough, do lunges in the hallway.

3. The Shoulderblade Touch

Sit at edge of your chair. Tuck your tailbone, sit tall, and clench your abs and take your shoulder blades as far back as you can almost to touch. Do this about ten times on each hour. It will feel as if you are trying "fly" while seated. That's good. You want to open up your chest and remember that tall posture is the best posture.

4. Squeeze your Butt

You heard me. Your gluts are completely atrophied as you sit, wake them up!! Hold for five seconds and release. Do this twenty times. No one is watching. 

5. Lunchtime Stroll/Workout

Forget lunch at Panda Express and grab some friends for a walk. You can eat at your desk. Take that hour to actually go for a brisk walk, take in the sun, or even hit the gym. Take full advantage of the hour. Anything is better than nothing at all. You will come back to your desk feeling rejuvenated and perhaps even sore! 

6. Stretch Your Hip Flexors

Every time you sit down your hip flexors are shortened. Think of them as being curled into an "L" instead of their natural "I" standing position. Oof right? Try this.  In your chair, kneel as if you were lunging statically. Put one leg back, skooch your butt half off the chair and bring your other leg forward. Feel a stretch yet? Your quad should be stretching and engaged. Now, lean back to the opposite side of the leg that is behind you. That's your hip flexor thanking you. It may look weird but you won't walk out at 5PM feeling all stuffy inside.


Promise.
Meggie