Your Health

The 9am-5pm life often leaves little time for exercise. Yet, exercising regularly is necessary, with studies recommending 30 minutes of moderate exercise five times a week. With some resolve and a chair, this goal can be accomplished even when at work. Here are five excellent exercises which require nothing more than your office chair and a few minutes of free time. For best results, and to prevent any injuries, wedge the chair against the door or the wall when exercising.

Knee Lifts

This exercise will work out your abs. With your knees bent and feet flat, sit on the edge of the chair. Lean back slightly and clasp the sides of the chair, this will be the starting position of the exercise. Then pull your knees towards your chest, crunching your upper body forward, using not arms but abs. This is the first step. Release by lowering the feet almost to the floor, however not touching the floor. Let this movement be slow and controlled, without letting the momentum of your legs do this exercise for you.

Stretches for Wrists

To exercise your wrist, extend your arms in front, keeping the palm facing upwards. Using your other hand to grab the fingers, pull the fingers towards you to stretch the forearm. Hold this position for around 20 to 30 seconds. Be gentle when pulling the fingers, especially at the beginning.  Repeat this exercise on the other arm.

There is another helpful way to stretch your wrists while on the office chair if you want the emphasis to be on the forearm rather than the fingers. With your elbows bent, press your hands together in front of the chest. Bend your wrists to the left and right at least 10 times.

Chair Squat

Lift yourself from the chair to the point when your hips are just hovering over the chair. Do not use your arms to hoist yourself up, have them extended out for balance. Stay in this position for 2 to 3 seconds and then stand all the way up. Repeat this at least 16 times. This move works your chest and shoulders.

Chair Dips

After ascertaining that the chair is stable, place your hands next to your hips. Bend your elbow and move your hips in front of the chair. Lower your body until the elbow is at a 90 degrees angle. Push yourself back up and repeat. Repeat 16 times.

Back Stretch

Place your hands on the desk and slowly push back the chair until your head is nestled between your arms and you are looking at the floor. Slowly pull yourself back in. Repeat 15 times. This exercise will stretch your back and strengthen your biceps.

References:

https://www.webmd.com/fitness-exercise/features/exercise-at-your-desk?page=2

https://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

https://www.sparkpeople.com/resource/exercises.asp?exercise=127