Prevent stiffness while sitting at your desk
Seated Leg Raises: Sit upright with both feet flat on the floor. Lift one leg off the ground and extend it straight in front of you, hold for a few seconds, then lower it back down. Repeat on the other leg. This exercise works your quadriceps and helps improve circulation.
Shoulder Rolls: Sit tall with your arms relaxed by your sides. Slowly roll your shoulders forward in a circular motion for several repetitions, then reverse and roll them backward. Shoulder rolls help release tension in the neck and upper back.
Wrist Stretches: Stretch your arms out in front of you with palms facing down. Gently bend your wrist upward with your other hand until you feel a slight stretch. Hold for a few seconds, then bend your wrist downward for another stretch. This exercise helps relieve tension in the wrists and forearms.
Desk Push-Ups: Stand a few steps away from your desk, place your hands shoulder-width apart on the edge of the desk, and step back until your body forms a diagonal line. Lower yourself towards the desk by bending your elbows, then push back up. This exercise targets your chest, shoulders, and triceps.
Chair Squats: Stand in front of your chair with your feet shoulder-width apart. Lower yourself into a squat position as if you were about to sit in the chair, then pause for a moment before standing back up. Make sure your knees don’t extend beyond your toes. Chair squats work your glutes and leg muscles.
Neck Stretches: Sit tall and gently tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then repeat on the other side. Next, lower your chin towards your chest, and finally, tilt your head backward to stretch the front of your neck. These exercises relieve tension in the neck and upper back.
Ankle Circles: While seated, lift one foot off the ground and make circular motions with your foot, first clockwise, and then counterclockwise. This exercise helps improve ankle flexibility and blood flow.
Remember.....
Remember to perform these exercises with controlled movements and without straining. You can do these exercises during short breaks or whenever you feel the need to move and stretch while at your desk. They are designed to counteract the effects of prolonged sitting and promote better overall well-being.
