Exercise at Work :

If you are like many of today's professionals, you are sitting at your desk for eight or more hours a day. It may not come as a surprise to you, but our bodies were not made for sitting.

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After sitting for hours on end at your desk, you may have noticed tightness in your legs, stiffness in your lower back and what feels like knots in your neck. For some people, sitting progresses from a dull ache to throbbing or even stabbing pain. Thankfully there are things you can do in the office throughout the day to both stretch and strengthen your muscle groups to leave your body more balanced, return you to your work more refreshed and give you mental clarity. In a Cubicle
Cardio: As you are seated in your chair, pump both arms up over head for 30 seconds, then rapidly alternate tapping your feet on the floor (via football drill) for 30 seconds. Repeat that series 3 – 5 times to get your heart rate pumping.

Quads: Sitting towards the back of your chair, lift one leg up off the chair, extend your foot straight out so that your leg is extended, hold it out for two seconds contracting your quadriceps, lower your foot down stopping just short of hitting the floor and repeat 15 times before switching to the other side.

Chest, Shoulders, Triceps: Roll up onto your toes then place both hands onto the arms on your chair. Slowly lift your bottom up off of the chair then lower down towards the seat stopping just short of hitting the seat, lift half way back up, lower down towards the seat again and then push up away from the seat back. Repeat 15 times.

Back & Biceps: Sitting in a chair with wheels, place both hands on your desk in front of you about shoulder width apart and grip onto your desk top with your thumb on the bottom and fingers on the top. Slowly push yourself away from your desk letting your chair roll back. Keep extending until your head is between your arms looking down at the floor. Then pull yourself all the way in until your belly touches the desk. Repeat 15 times

Hamstrings: Sit on the edge of your chair with wheels, facing your desk. Place your heels on the floor in front of you. Push away from your desk with your heels and let your chair roll back. Then dig your heels into the floor and pull your body towards the desk. Repeat 15 times

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