20 simple "at your desk" exercises for web workers

I normally don't post anything I've copied....that is unless it is extremely valuable, and I think these exercises are great!

Not everyone has the time to make it to the gym during their lunch break. But just because you can’t get out of the office (or your cubicle) doesn’t mean that you can’t get some exercise, or “deskercize” during the day. Here are some suggestions for web workers who want to get a work out and get their work done at the same time.

1. Buns of steel
Exercise at your deskNo, you don’t need a shiny lycra bodysuit or big hair to do this popular glute workout. All you have to do tighten and squeeze your buttocks, hold five to ten seconds, and release. Repeat these squeezes 8-10 times, as many times during the day as you feel up to, and notice your newfound buns of steel in just a few weeks.

2. Upper back stretch
The upper back can be a place where tension accumulates throughout the day. By taking just a few seconds to stretch it out, you can release tension and work your muscles. What you need to do is extend your arms in front of you, grab onto your wrist with the other hand and gently pull your arms forward as you round your upper back. Hold it for twenty seconds and then switch sides.

3. Body lift
This is a really easy one. Just place your hands on the arms of your desk chair and lift yourself up. Repeat (if you can).

4. Chair squats
This is another simple “deskercize” as it simulates a motion we’re all pretty used to: standing up and sitting down. To do the “chair squat”, place a chair behind you and stand in front of it with your feet shoulder-width apart. Bend your knees and squat toward your chair until you’re hovering just over it. Hold it for a second, then stand back up. You can do this throughout the day, or just try to hover each time you sit down.

5. Cherry picking
This exercise can help release tension in your upper body and looks just like it sounds. Stretch your arms up, one at a time, as high as you can, as if reaching to pick fruit out of a tree. Repeat 10 times, alternating sides as you go along.

6. Neck stretch
All you have to do for this one is relax your shoulders and let your head roll forward. Slowly rotate your head in a circle and repeat five times.

7. Inner thigh squeeze
A great trick for working on your inner thighs while you’re working on that spreadsheet is to stick a full water bottle between your legs and squeeze against it with your thighs. The bottle offers some resistance (and is there for hydration should you over exert yourself!)

8. Use an exercise ball
Here’s a list of ten reasons that you should consider swapping out that uncomfortable office chair for a healthier alternative. Using an exercise ball can improve posture and give you a work out.

9. Side stretch
Eating too many hot pockets for lunch and looking for a way to get rid of those love handles? Here’s an easy stretch you can do to work out your obliques: with your arms raised over your head, lean gently over to each side as far as you can safely go. Just be careful if your chair has wheels!

10. The funky chicken
This is an exercise that can help loosen up your upper body. You just might want to wait until none of your coworkers are looking. Put your fingertips on your shoulders and lift your elbows up and then push them down to your sides, as if you’re trying to fly. Repeat 10 times. Here’s some inspiration if you need it.

11. Leg lift
This exercise is made for web workers. Just straighten your knees and lift your legs out in front of you.

12. Seated crunches
Put your feet flat on the floor, and make sure that you’re sitting up straight. Then, rest your hands in your lap. Breathe in deep through your nose, “crunching” your upper and lower abs, pushing your lower back against the chair.

13. Yoga
Ever find yourself holding your breath or gritting your teeth as you get through the work day? You might want to try some desk yoga. It’s a way to use your breath to work for you, not against you. You can check out all sorts of desk yoga poses at this site.

14. Shoulder shrugs
If you’re feeling less than ambitious but still want to give yourself a gold star (or early happy hour) for getting your exercise in, just replicate that gesture you perfected as a teenager when your parents asked you a question. With your head at your chest, shrug your shoulders up and down.

15. Push ups
Technically you can’t do this one at your desk. And technically it’s not really a push up. But work with me here. All you have to do is stand facing a wall, with your feet shoulder-width apart and about a foot away from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible. Keep your legs and back straight. Then push yourself back to starting position.

16. Hug your hamstrings
This is a great exercise for working out the muscles in the backs of your legs that don’t get much use when you’re sitting at a desk all day. And you can do it right where you’re sitting. Just sit back and place your hands under your thigh. Then pull your knee toward your chest and extend the leg straight in front of you. Hold it (if you can) and then switch sides. Do it a couple of times with each leg for maximum results.

17. Float like a butterfly, sting like a bee
Did you get an email from your boss that’s making you livid? Put that energy to good use and get some muscle tone out of it. Just scoot your chair back (so you won’t actually punch a hole in your computer screen) and do some tae-bo action, punching your arms out in front of you and switching sides.

18. Touch your toes
Another easy exercise that will help you work out some tension and maintain flexibility. Stand up in your chair and let your body hang forward, touching as far down on your body as you can. Then, take your right hand and touch it to your left toe and vice versa.

19. Balancing act
You can put that budget report sitting on your desk to good use. By sitting with something on your head, it forces good posture and works your inner core muscles. And hey, you might even learn by osmosis.

20. A-OK
And last but not least, we can’t forget a web worker’s best friends: his fingers. Just touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger. This will keep your fingers nimble and increase mobility.

Thanks again Amy for turning me on to these!

Check out all the articles at: http://www.ondd.org/