Sitting on the job
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It’s not uncommon to develop other problems as well. Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders.
Proper ergonomics is important for overall health. Click on the link to OSHA with excellent tips on setting up your workstation properly: https://www.osha.gov/SLTC/etools/computerworkstations/positions.html
Equally important is taking the time throughout the day for Deskercise! I compiled a list of stretching and strengthening exercises you can do throughout the day, at your desk. The majority of the list can be done without any use of “equipment” a few of the exercises suggest adding weight with items you can find in your office area and a several Deskercise can be done with the use of a stability ball and ankle weights.
Ankle weights are an excellent way to build strength in your legs. I use to walk around the hospital with ankle weights on, under my scrubs. When I was waiting to show a case to a Radiologist or waiting on a patient, I would do leg lifts, while standing, to the front, side, and back. Fitting in exercise, with Deskercise, is an easy way to stretch and strengthen your muscles head to toe!
Just stand up and sit down -- no hands
5'11" to 6' 7" height: 75 cm ball
Release tension in your neck and shoulders
Loosen the hands with air circles
Point your fingers -- good for hands, wrist, and forearms
Release the upper body with a torso twist
Leg extensions ( can be used with ankle weights)
Cross your arms -- for the shoulders and upper back
The Stair Master -- improve cardio, increase strength
The Cubicle Wanderer
The Wall (Street) Sit -- Build Strength and Endurance
Sculpt your calves
The Silent Seat Squeeze -- strengthen and sculpt your flutes
The Desk Squat -- strengthen legs and glutes
The Grim Reamer -- Strengthen inner thighs
The Namaste - strengthen & define arms
Secret handshake -- define arms
Pencil Pinch -- stretch the pecs, strengthen the traps
Diseases of the soul are more dangerous and more numerous than those of the body.