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It starts not by going to the gym to work out, but by bringing exercise to you -- whether you're at work, at home or on a business trip.
Office chair squat
This simple office exercise can be one of the most effective body-strengthening movements. Begin by standing as tall as possible and relaxing your shoulders. Lift your toes up to the top of your shoes. This will centre your feet and help ensure that you are performing the squat correctly. While keeping your back perfectly straight, lower your bum to within one inch from the seat of your chair. Perform a 10-second hold at the bottom of the rep. Remember to keep your knees well behind your toes to keep stress off the knee joint. Your bum should be the first muscles to lift your body back to the standing position.
Desk press
This fantastic office exercise will strengthen both your upper body and core. While keeping your body in a straight line using your core muscles, hold a push-up position with your elbows at a 90-degree angle. While holding this position, execute 10 knee-drives, followed by 5 push-ups. Repeat 3 to 4 reps.
Business flight
This office exercise will target the areas that are typically compromised while working at a desk -- specifically the hamstrings and the mid-back regions. Begin by standing as tall as possible. Pull your head and your shoulders back and down to create a “perfect posture” position. Using your hips as a hinge, bend over while standing on one leg and extending the other leg so that it and your torso are parallel to the floor. Hold for 3 seconds, then return to the original starting position. Perform this exercise for 1 minute before switching legs and repeating.
Victory
Posture is often compromised while sitting at a desk over the course of a day. Use this office exercise to straighten up and activate both your deep inner core and important postural musculature. Begin by putting yourself into perfect posture while seated: exhale, lengthen your spine and make your body as tall as possible. Hold this tall and perfect posture position and then lean forward, open up your chest and extend your arms as if you were pushing up against a small rooftop over your head.
Office hip hiker
Almost all adults will have had at least one episode of lower back pain over the course of their lifetimes. Performing this simple exercise in your office chair can provide much relief from an achy lower back. Begin by sitting up straight. Lift one of your glutes up and almost off the chair and return it back to the chair. Repeat on the other side; perform the exercise in a continuous side-to-side “rocking motion” for 30 seconds.
Feel free to share your favorite office exercise tips
