4 Quick Office Fitness Exercises You Can Do Every Day without a Gym
Working in an office environment can take its toll on your health. From stressful situations to eating often unhealthily, your health can take a big beating.
And what about exercise? With so many careers necessitating sitting, it is vital to consider the health implications of excessive immobility.
Human innovation has impressively taken this negative and found some positive solutions to counter it with. These include such activities as exercising at one’s desk throughout the work day.
Here are 3 ideas which will keep your otherwise inactive desk body, moving.
1. Walk It out
Ideally, a solid brisk walk during a break or lunch would reap the most benefit.
But don’t let being desk-bound deter you. Stand up, do some stretches and then walk in place for 10 minutes. Try and do this every hour. By the end of the day, you’ll have a great walk built into your routine.
2. A Neck Stretch
The neck takes a beating when it comes to desk jobs. Paying close attention to work area positioning and comfort is as important as exercising your upper body.
There are several stretches which you can do to help your neck stay healthy. This video, for example, demonstrates a few exercises you can adapt to your work area to keep neck and shoulder pain at bay.
3. Help Relieve Sciatic and Lower Back Pain
A chief complaint regarding body pain relates to the lower back, especially the Sciatica.
This nerve, when pinched or agitated, causes excruciating pain often mistaken for hip pain, which radiates down through the leg, knee, ankle, and as far as into the foot.
Exercises used to alleviate the pain caused from sciatic issues are yoga based, require no equipment, and are easily done right at your desk.
Stand upright. Gently and slowly bend down with the goal of placing your palms on the floor. You should look like an upside down “V”, with your feet flat on the floor.
If you are a beginner, hold the position for 30 seconds until eventually you can remain in the position for up to two minutes.
Be gentle but do challenge yourself. You want to stretch while avoiding further injury or pain.
Stand straight up with your feet placed apart, even with your shoulders. Try to keep your back flat while bending forward at your waist. Continue bending until you reach the point where you feel comfortable and then just let yourself hang there for up to two minutes.
This yoga based-stretch is known for reducing tension in the lower back and hamstrings, two areas that will thank you if you’re plagued by sciatic pain.
4. When It’s Serious…
Not all pain can be treated with exercise. Certain exercises can temporarily alleviate pain but are unable to cure the cause.
In this case, a visit to a chiropractic office, such as Fulk Chiropractic, or a chiropractor in your area, to identify and treat the actual cause of the pain. Never be afraid to reach out to a professional as to avoid any serious damage or ongoing pain.
You are the best steward of your own wellness. If you’re bound to a desk all day, refuse to be resigned to being sedentary. Instead, adopt an exercising routine you can do in your work space for a proactive, healthier you!
Post by Emma Sturgis
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