Mini Office Workout – If you are a person that sits at a desk in front of a computer most of the day, you know that your body can feel stiff and tired.  Your back and shoulders tend to hunch forward and you find yourself feeling tense.  Here are few movements that will help you release some stress, feel more refreshed throughout your day, be more productive – and possibly motivate you to get to the gym to finish your workout after work. 

When you need to take a break or during your lunch time,

§  Get up and take a walk, use the stairs instead of the elevator.
§  Stand, stretch your body, raise your arms overhead bend slowly forward, then to each side
§  Back: Sit up straight, shrug your shoulders forward, roll them up, back and down
§  Back: Sit up straight, raise elbows up to the side, retract your shoulder blades (wide row)
§  Neck: Slowly turn your head right to left, forward and back
§  Neck: Place right hand over the head, gently press downward, simultaneously drop left shoulder, repeat other side.

§  Paper Clip Body Weight Squats, be sure to sit back on your heels (drop some paper clips and squat to pick them up one at a time).
§  Desk or wall Push Ups 10x each; one set with elbows out, second set elbows in
§  Filing Leg Kick Backs: while standing at the file cabinet, stand on right leg and kick left leg back, repeat 10x, alternate to other leg.
§  Seated knee tucks:  Sit on the edge of a stable chair (no wheels, please!) extend your legs, heels on the ground, breathe out as you tuck your knees, extend to starting position – keep it slow, no momentum. Keep your heels off the ground as you progress. 
(2 sets, 30 seconds each, increase time to 1 minute)

You might even motivate a co-worker!

Share your break time or lunch time workouts with us…