| Desk Work Out! sitting crunch� Sit with your back straight � Rotate your hips back, curling your stomach in � Rotate your hips forward � Use your abdominal muscles � Repeat 8 to 12 times shoulder rolls � Sit with your back straight � Relax your shoulders � Pull your shoulders straight back and your shoulder blades together � Hold and feel the squeeze � Repeat 8 to 12 times desktop push-ups � Stand a few feet away from your desk � Put your hands on the desk, shoulder width apart � Keep your back straight � Lower your chest toward the desk, then push out. Don't rush � Repeat 8 to 12 times shoulder shrugs � Sit with your back straight � Relax your shoulders � Lift your shoulders straight up � Hold briefly and feel the contraction � Repeat 8 to 12 times curls � Put one hand out in front of you, palm up. This is your curling arm � Put your other hand on the wrist of your curling arm � Press down with your top hand to provide resistance, while you raise your bottom hand up. Imagine you're curling a weight � Repeat 8 to 12 times � Switch arms wrist curls � Make a fist with your palm facing down � Place your other hand on top of your fist. The top hand provides resistance � Raise your fist, using your wrist � Repeat 8 to 12 times � Turn your fist palm up � Curl your fist towards you, using resistance from your other hand � Repeat 8 to 12 times ; Switch arms dips � Stand with your back to the desk, about one to two feet away � Place your hands palms down on the desktop behind you � Bend your arms and lower yourself towards the floor � Use your legs for support � Push yourself up by straightening your arms � Repeat 8 to 12 times leg extensions � Stand facing the desk � Put your hands palms down on the desktop for support � Extend one leg out behind you � Keep your leg straight, and raise your heel up � Lower steadily. Don't rush � Repeat 8 to 12 times � Switch legs leg curls� Stand facing the desk � Place your hands on the desk for support � Extend one leg out behind you, not to the side � Bend your knee and raise your heel towards your butt � Only go as far as feels comfortable � Repeat 8 to 12 times � Switch legs combo rock � Sitting down, put your feet comfortably on the floor in front of you � Keep your heels on the floor and lift your toes up � Then put your toes down and lift your heels up � Feel the stretch � Repeat 8 to 12 times finger flicks � Put your hands out in front of you � Make a fist, then spread your fingers wide � Open and close your hands quickly � Repeat 8 to 12 times Kegel - 10 times, 10 seconds each time. Mug musher: Place a coffee mug between your knees. Squeeze and hold for 10 seconds, repeat 10 times. Time for water. Repeat this set 1 hour before lunch then 1 hour before going home for the day. Print out this sheet and keep it under your keyboard for quick reference. Return to home page! |