Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Instagram
Best Exercises For A Desk Job 0
in Fit on the Side Workouts

Best Exercises For A Desk Job

best exercises for a desk job

Best exercises for a desk job. For many, many years I had jobs where I was either teaching Pilates (this meant I was walking around a lot or demonstrating exercises) or working in shops (again lots of walking around), then over time, my work started getting more and more sedentary and I realized that I was spending hours on my butt, hunched over a computer. Even though I was still going to the gym, the hours spent sitting down were starting to add up and worst of all, starting to outweigh the hours I was spending working out. This seems to be a problem for a lot of us.

Issues you will have over time. When you spend a lot of time hunched over a table or computer screen, your head eventually shifts forward and your shoulders round. While this is happening, the muscles in your chest get tighter and shorter while the muscles in your back (as well as the back of your neck) get longer and weaker.  There are some exercises and stretches you can do right at your desk or at home to counteract some of the negative effects of your job.

best exercises for a desk job

BEST EXERCISES FOR A DESK JOB

Chest stretch. Standing in a lunge position (toes pointing forward) with your right leg forward widen your hands and place them high up on both sides of a door frame. Now, without moving your hands, bend both knees. You should feel a great stretch in your chest and upper body and if you push your weight forward even in your hips. Hold for 15 seconds and repeat on the other side.

Shoulder stretch.  Sitting down, clasp your hands together and lift them up, palms facing the ceiling.  Press your hands away from you and slightly arch your back. You should feel relief in your your shoulders and upper back. Hold for 15-20 seconds. Another great option for this stretch is to place your hands on a table or chair, then take a few steps back and lean forward keeping a flat back.

Dynamic hug. Wrap an exercise band around your mid back and hold one end in each hand. There should be some tension on the band. Now reach your hands forward as if you are hugging someone and release. Repeat 20x.

Rowing. This one is a two-parter as you will have the resistance coming from different heights. 1. Sitting upright on the floor with your legs out in front you (or prop yourself up on a small stool or yoga block), wrap the band under the balls of your feet while holding the ends. Your arms are bent at a 90 degree angle. Exhale and pull your elbows back while gently squeezing your shoulder blades together. Hold for a count of 5 and release. Repeat 20x.
2. Start standing upright on the band, cross it in front of you and pull your hands up to your chin, elbows pointing up to the ceiling. Repeat 20x.

best exercises for an office job

In addition to these exercises, make sure that you are getting up and walking around every hour or two. Of course, you shouldn’t give up on your regular workouts, but think about incorporating more back strengthening exercises while stretching out your chest muscles. Just like with all of the finer things in life, it’s all about balance! If all else fails, drop to the ground and sneak in some push ups whenever you can.

How do you relieve tense muscles from a desk job?

For more don’t forget to follow me on INSTAGRAM and PINTEREST

IF YOU ENJOYED THIS ARTICLE PLEASE SHARE IT AND SIGN UP FOR REGULAR UPDATES
blogger
images courtesy of DollarPhotoClub

Caroline

Caroline has been dancing ballet and modern for most of her life. She has worked as an indoor rock climbing instructor, personal trainer and most recently, a top level, fully certified Pilates instructor teaching high profile athletes and Hollywood celebrities.

Latest posts by Caroline (see all)

    You Might Also Like

    Diet And Fitness Tips You Need To Ignore

    Best Warmup For Your Workout

    Sports Drinks VS Water

    Exercise And Your Skin

    Post Workout Beauty Hacks

    How To Easily Get Fit And Healthy

    Why You Should Take A Dance Class Now

    Best Arm Exercises For Summer 2015

    7 Healthy Morning Habits for Looking And Feeling Your Best

    How To Strengthen Your Bones

    How To Keep Your Diet On Track

    Get Fit The Easy Way

    What If I Hate The Gym

    Your Workout Motivation

    September Ab Challenge Week One

    How To Work With A Personal Trainer

    Your Summer Fitness Guide

    Yoga VS Pilates Which One Is For You

    Lean Greens Review

    How To Boost Your Metabolism

    Killer Abs Ball Workout

    Pocket Fitness Guides

    FitWise Straight Talk About Getting Fit And Healthy

    How To Relieve Joint Pain

    The Importance Of Cross Training

    Best Recipes For Food Sensitivities

    20 Minute Workout From FitWise

    Ultimate Foot Guide And How To Relieve Foot Pain

    Is CrossFit Right For You

    Foot And Ankle Exercises

    Fitness Fanatics Shopping Guide

    Killer Foam Roller Ab Workout

    Is being thin enough

    Why You Are Not Losing Weight

    How To Buy The Best Running Shoes

    Foods That Reduce Stress

    How To Love Your Body

    How To Get A Shapely Butt

    Why What You Wear To The Gym Matters

    Working Out Diet And Your Period

    Cold Weather And Muscle Pain

    The Truth About Protein Shakes

    How To Workout In The Morning

    Beginners Guide To Gym Equipment Part 1

    Urban Hiking The New Workout

    Shoulder Stretches

    Toning VS Bulking Up

    How To Curb Emotional Eating

    4 Ways To Turn Your Walk Into A Workout

    No Gym Arm Workout

    Best Complimentary Activity For Your Workout.

    What Is The Deal With All These Diets

    Hit The Gym In Style

    Talk Fitness With An Expert

    How To Keep Gym Clothes Fresh

    Your At Home Workout Routine

    Do I Really Need To Workout

    What Happens To Your Body When You Stop Exercising

    The Importance Of Stretching In Style

    What To Eat Pre And Post Workout

    Home Gym Must Haves

    Muscle Imbalances And Upper Body Pain

    Best Headphones For Working Out

    Why You Need To Cool Down Post Workout

    FitWise A Sneak Peek

    5 Daily Habits That Hurt Your Health

    Best Low Impact Workouts

    Caffeine And Working Out

    Best Gifts For The Fitness Lover

    Ballet For Fitness: Is Back In Style

    How To Speed Up Weight Loss

    Muscle Pain VS Injury

    Why Should Women Lift Weights

    Underactive Thyroid And Weight Loss

    Should I Use A Heart Rate Monitor

    How To Ease Sciatic Pain

    What To Do When You Plateau

    Everyone Can Learn To Love Exercise

    All About Pilates

    How To Become A Runner

    Which Style Of Yoga Is Best For You

    How To Feel Good About Your Body

    Best Exercises If You Do Manual Labour

    Traveling With A Sensitive Stomach

    How To Maximize Your Gym Time

    Why Is Exercise So Important

    8 Ways To Learn To Love Running

    Benefits Of Walking

    Best Travel Workout

    Losing Weight In 2017

    How To Incorporate Exercise Into Everyday

    How To Detox Your Body Naturally

    Morning Stretches True North Fitness Guide

    Running Outdoors in Winter

    What Is Pilates

    Why Do We Focus On Weight

    What To Do Post Workout

    How To Incorporate Pilates Into Everyday

    Tips For Getting Back To The Gym

    How To Come Back After An Injury

    Can Food Really Burn Fat

    5 Best Abdominal Exercises

    Eat Carbs And Lose Weight

    How To Start Running

    How to Stick With Your Diet When No One Wants You To

    Must Do Morning Stretches

    When You Don’t Have Time To Workout

    What Is Your Perfect Workout

    How To Increase Your Endurance

    How To Wear Athleisure

    How To Eat Healthy Without Trying

    Best Stretches For Runners

    Natural Energy Drinks

    How To Actually Lose Weight

    September Ab Challenge Recap

    The Only Diet You Need Is Balance

    Pros And Cons Of The Elliptical

    How To Know If You Are Exercising Too Much

    September Ab Challenge Week Four

    How To Increase Flexibility

    Best Stretches For Relaxation

    How To Improve Your Posture

    Summer Health And Beauty

    Can I Lose Weight And Still Eat Sweets

    How Important Is A Warmup

    Best Exercises To Tone Your Glutes

    How To Feel Confident About Your Diet

    20 Minute Workout By FitWise

    How To Stay Healthy For The Holidays

    Stay Fit And Healthy For The Holidays

    How To Make A Short Workout Count

    Get Fit While Watching TV

    A Fool Proof Easy Way To Lose Weight

    High Impact VS Low Impact

    How To Choose The Best Running Shoes

    Diet Foods To Avoid

    Health Fitness And My Thyroid

    What To Eat Before A Party

    How To Be A Better Athlete

    Top 10 Songs For The Gym

    How To Increase Your Bust Size

    Frequently Asked Fitness Questions

    Top 5 Fitness Posts of 2015

    6 Tips To Stop Bloating

    Best Exercises If You Are On Your Feet All Day

    How To Cut 500 Calories A Day Without Exercise

    The Basics Of Hip Stretches

    Succeed At Working Out

    How To Stay Healthy In Winter

    Treadmill Running Charts

    How Much Weight Can You Lose In A Month

    Why Is Sitting Too Much So Bad

    How To Alleviate Back Pain

    A Beginners Guide To Gym Equipment Part 2

    Run Better With These Easy Tips

    How To Treat Sore Muscles

    5 Day Workout Plan Part 1

    The Truth About Abs

    Fitness Myths Debunked

    How To Get Your Diet Back On Track

    6 Best Exercises For Runners

    Why Not Drinking Enough Water Can Make You Fat

    My Gym Bag Essentials

    Is Running Bad For Your Knees

    Everything You Need To Be A Runner

    Tips On Getting And Staying Fit In 2016

    Best Stretches Pre And Post Swim

    How To Maintain Weight Loss

    All About Your Knees

    How To Make Exercise A Habit

    How To Deal With Bloating

    How To Have Energy After Lunch

    Why Should You Meditate

    Tips On Working Out In Summer Months

    Should You Exercise When You Are Sick

    What You Should Know About Fitness

    Free Weights VS Machines

    How To Choose A Personal Trainer

    At Home Quickstart Workout

    Ballet Inspired Leg Workout

    Are you Over Exercising

    Best Foods To Give You Energy

    Stretching Mistakes You Might Be Making

    Muscle Imbalance And Back Pain

    Wrist Exercises For Bloggers

    What To Look For In A Smoothie

    10 Easy Ways To Get More Fit

    Why You Are Doing Your Ab Workout All Wrong

    September Ab Challenge Week Two

    5 Day Workout Plan Part 2

    Why Exercise Is Good For Your Skin

    Why Do I Need To Stretch My Calves

    How To Stay Healthy While Traveling

    Theraband Workout

    Your Guide To Killer Abs

    Why You Shouldn’t Weigh Yourself

    Best Stretches If You Sit At A Desk All Day

    Fitness Terms You Should Know

    7 Times It Is Okay To Skip A Workout

    Muscle Imbalance And Knee Pain

    Why Your Workout Suddenly Feels Hard

    How To Deal With Muscle Cramps

    Cute Workout Gear For Every Body Shape

    Your Must Do Morning Workout

    How To Deal With A Bad Workout

    When To Listen To Your Body

    Great Metabolism Myths

    Best Exercises For a Toned Back

    5 Stretches To Do Before Bed

    How To Feel Confident When Working Out

    Losing Weight In Your 40s

    How To Buy Workout Clothes

    5 Cardio Myths Debunked

    Is Training Harder Better

    11 Most Common Workout Mistakes

    October Fashion Beauty And Fitness Picks

    Working Out After 40

    How Breathing Can Improve Your Workout

    September Ab Challenge Week Three

    2 Comments

    1. These stretches are so useful, I spend a lot time in front of a computer and I can’t tell you how much my shoulders and neck can ache at time. So I’m always looking for way to alleviate the pain. Great post!

      xo, jackie
      stylemydreams.com

      1. Oh I’m so glad you liked them and better yet that they help. I’ve had to switch positions entirely when I’m at my computer because it was started to get really painful.
        xo

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    By continuing to use the site, you agree to the use of cookies. more information

    The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

    Close