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Exercises That You Can Do At Your Desk



Office Exercises

You may love your job because that is interesting, rewarding, and challenging but be cautious that sitting long hour on system without any activity can be hazardous to your health. Office spaces are set up in such a way that it requires little or no movement at all making you gain weight.

Desk jobs not only increase you weight but also put strain on your eyes, neck, wrist, and back.

Stress is another drawback of desk work. Stress can lead to depression, lacking energy, cardiovascular diseases, and other health issues.

To combat the adverse effects, it is important that you exercise when you find time. Desk workouts will help you make the most of your limited time. With little efforts, you can take advantage of those few minutes you have in between the breaks to exercise at work.

Physical exercise is so important to maintain good health and that it is at the top of the priority list along with diet and drugs in preventing many medical conditions such as diabetes and heart diseases.

Exercises will keep your bones stronger, lower blood pressure readings, and relieve stress. Regular physical activity can make one lead longer and healthier lift. Speaking frankly, staying fit makes you look more attractive and the natural glow increases due to increased blood flow to the all parts of your body.
 
The exercise in the form of typing and clicking a mouse is not just enough to our hands and fingers. Find below the easy ways of exercising at your desk. A work place workout does not need to be extreme, a simple stretch can help you relieve stress while strengthening and loosening of your muscles.

Exercise for your feet and legs
 



Toe raises: Lift your toes keeping your heels firmly on the ground. This can be practiced sitting or standing.

Calf raises: Do calf raises by standing in front of your desk or any furniture there to hold on for balance and then raise your heels of the floor and then release them slowly.

Leg extensions: Do leg extensions while sitting in your chair by extending one of your legs until it is leveled with your hip. Keep holding as long as you are comfortable and then release. Do the same with other leg as well. Do this procedure for several times on alternate sides.

Foot drill: You must have observed the football players at practice tapping their feet rapidly in place. Try to do the same thing while sitting for 30 to 60 seconds at a pace.

Take the stairs instead of lift: This way, you will get an opportunity to stretch your legs more than your normal routine.

Walk the corridor: Walk down the corridor as fast as you can but no running. Lunge while walking by taking the widest step that you can and lunge (push forward).

Hip bendings: Lift your foot a few inches off of the flooring by bending your knee at 90 degrees angle while sitting in your chair. Keep holding the position as long as you can. Do this with other leg as well.


Exercise for your hands and arms





Shadow box: Stand up straight and take a couple of jabs in the air.

Arm pumps: Try doing arm pumps with your arms over your head for about 30 to 60 seconds.

Shoulder raise: Raise your shoulder up to your ear, hold for few seconds and then release. Repeat this procedure for several times.

Wrist stretches: Stretch your arms out in front of you with your palms showing up.

Triceps dips: Keep your arms behind your back resting in your chair and then slowly raise and release. Do this for several times.



Hand stretches: Tense and relax your hand muscles by making fists, spreading fingers, and then finger bends.

Stretch wings: Stretch both your arms up and back as far as you can and then bring them forward until both the hands meet and then stretch your arms out in front of you. Repeat this for several times.


Torso Exercises



Back twist: Sit up straight and place your right hand behind your right hip and then twist to the right and hold for some time. Do this alternate side.

Wall sits: Rest your back against a wall and then move your feet away from the wall. The wall should support the weight of your back and your knees kept bent. Stay in this position as long as possible.

Gluteal Squeezes: Contract your rear end muscles for a count of 10 and then release. Do this for several times.

Curls: Sit up straight and then cross both your arms over your chest, tense your abdominal muscles and then curl your shoulders towards. Hold this position for a few seconds and then release.

Abdominal stretches: Sit on the edge of your chair carefully and stretch your arms out in front of you keeping your back straight. Contract your abdominal muscles and then release. Repeat this for several times.

Neck rotations: Drop your chin down and roll your neck clockwise and anti-clockwise and then raise your chin up and bend your neck each side left and right.