Sitting at a desk for long hours for work or study can often make it seem like you are stuck in your chair. As funny as that may seem, serious health risks come from being sedentary. High blood pressure, weight gain, and more have been linked to inactivity due to desk-based professions. If you are starting to feel the burn of being desk-bound, our list of easy-to-perform exercises that are desk-friendly can help.
Hip Stretch
Inactivity can cause your hips to get tight, both on the top and in the back. Weeks and months spent sitting can cause the hip flexors to shorten and the glutes to lengthen. This is the main reason for tightness, but stretching regularly can provide relief and prevent muscle loss.
Come to a standing position and move your left leg back a couple of feet. Assume a pre-lunge role with the back knee bent, and then lower both of your knees until you start to feel the front of your hip stretching. Once you are in position, flex your glutes to make the stretch deeper and gold for at least 20 seconds. Return to your starting position and repeat on the other side. Do 15 reps.
Seated Spine Twist
Stretching your lower spine is a great way to get your blood circulating and relax your muscles. Cross your legs while seated and twist your body to one side. Hold for 20 seconds, switch legs, and repeat on the other side. Do ten reps on each side.
Inner Thigh Stretch
Your groin, hips, and inner thighs don’t get much exercise when you sit at a desk for days on end. This stretch will help relieve tightness and tension in those areas. In a seated position with your toes pointing outwards, open your legs widely. Lean your body forward and place your elbows on the top of your thighs. Make sure to keep your ab muscles tight and your back straight. Press your body forward on your thighs until you feel the forces in that area start to stretch. Hold the position for 20 seconds and repeat for 20 reps.
Arm Circles
Moving your arms will help get your circulation up and your heart rate up. In a standing position, place your feet apart about the width of your shoulders. Next, put your arms out to your sides at the height of your shoulders. Then, rotate your arms in small circles backward for 20 rotations and then forward for 20 cycles.