Chair Exercises | Desk Exercises : Seated Chair Exercises
Simple chair/desk exercises you can in office or home
Looking for simple exercises to do at work? The commonest problem people who work on the desk jobs have are backaches and obesity.
In this article you will find simple ways to stretch, do some resistance training and be pain-free for a fit, flexible life and Body.
Chair and Desk Exercises to Improve Mobility. Build Muscle Strength and flexibility all while you be seated in a chair or at your desk.
Inside This Article
1. Muscle Contraction
Isometric muscle contractions are used by advanced athletes too. Don't under-estimate this exercise. It build strength period.
Pull your gluteal and abdominal muscles and hold that position for fifteen seconds. Go ahead and release that hold and then repeat it. You will want to do this off and on all day long.
Lets get your arms rolling first.
Pick any heavy object like a bottle of water, a heavy book or a jug of water and curl your arms.
You can do one arm at a time.
Make sure your abdominals are tight, back straight and the weight not too heavy.
Do 10-15 repetitions before repeating the other side.
This is an excellent arm exercise building functional muscles.
This exercise requires a sturdy chair for supporting your body.
Place your hands on the edge of the chair and lower yourself on the floor with knees bent.
From this bottom position push with your hands to raise yourself off the floor until your arms are extended.
Repeat as many as possible.
Sit comfortably on a chair with both feet on the floor.
Cross your hands in front of you or hold any object like a bottle of water of book in front of you.
Twist at your trunk/torso to the right and then to the left for as many repetitions as possible.
This is a good lower back and abdominal exercise.
These are performed sitting comfortably in a chair with your legs together.
Place an object like towel between your legs and squeeze your legs together.
Release every 2-3 seconds before repeating about 10-15 times.
6. Bodyweight squats, lunges and push ups
Do not forget bodyweight exercises which you can do before lunch or tea at the office.
Exercises like push ups, bodyweight squats and lunges are very, very effective for functional training.
7. Leg Extensions
Start by making sure that you have your tailbone firm against the backing of the chair. Hold on to the armrests and while you look ahead you will want to lift your right leg up slowly and pull your toes back towards your shin. Hold this for a moment and then you can release it and do the same movements with the other leg. Repeat this throughout the day. It will not only get your legs in shape but it will help to keep circulation going well in your legs.
8. Butt Lifts
Get as close as you can without touching and hold that position for a couple of seconds and then you can release.
Do this ten times in a row and do a set of ten a couple times a day.
Purchase an inexpensive hand gripper at just about any store that sells fitness equipment. Whenever you find yourself reading something long or doing anything that does not involve using your hands a lot, you can squeeze the gripper.
Our visitor submitted this tip. This may not sound like a lot of exercise but you can really burn off a lot of calories simply by fidgeting at your desk. Tap your fingers, tap your feet or do just about anything. As long as you are moving, you are burning calories - it does not matter what you are doing
There are many things that you have to do in life. One of those things is to make sure that you are getting in enough exercise. It is not only good for your physical health, but for your mental health as well.
While it is hard to maintain a perfect physique when you are sitting at a desk for forty hours a week for work, then probably spending a little time on the couch for some relaxation and then of course you sleep throughout the week.
Where is the time for the exercise?
Even though you might not think so, you can get a fairly decent workout, all while sitting at your desk. You simply have to know exactly what to do and how often to do it.
The trick is not hard and anyone can do it. Start putting some desk or chair exercises into practice and you will find yourself physically fit before you know it.
ExerciseGoals.com Recommends - Workout Without Weights Ebook
If you want to have the best Body Body you want using Bodyweight Exercises then there is no better expert than Eddie Lomax. He describes excellent Bodyweight Exercises and Workouts in his Wonderful new e-book. Click here to find out more Bodyweight Exercises.
Common Chair/Desk Exercises Questions and Answers
Can you use a wobble board under desk to exercise?