Are you at your desk all day long?

7 easy exercises anyone can do at the office

Change your chair – OK, it’s not exactly an exercise, but swapping your chair for an exercise ball or backless stool will force you to use your core throughout the day. No matter what chair you use, be sure to sit up straight. It may sound silly at first, but try writing yourself reminders on Post-It notes or setting calendar alerts throughout the day.

Simple stretches – Find a place where you feel comfortable doing some simple stretches each day. Even if your work attire makes flexibility difficult or you don’t have a place to stretch while seated on the ground, it’s still possible to stretch almost every part of your body. Focus on your hip flexors, back, neck, shoulders and chest.

Stretching your large leg muscles can also help you feel refreshed and re-energized throughout the day.

Shoulder shrugs – Inhale deeply and shrug your shoulders, lifting them as high as you can by your ears. Hold for 5 seconds. Exhale and drop your shoulders. Repeat three times.

Head and neck stretches – Keeping your back straight, slowly move your head forward and chin towards your chest as far as you can and hold for 3 seconds, then slowly tilt your head back as far as possible and hold for 3 seconds. Repeat twice.  Next, slowly shake your head. Move your chin as far as you can to the left above your shoulder and hold for 3 seconds, then relax and slowly turn your chin as far as you can to the right above your shoulder and hold for 3 seconds. Repeat twice. Do not use your hands to overextend, as this can cause strain and injury.

Clench and open your hands – Squeeze your hands into as tight a fist as possible and hold for 3 seconds, then open your hands and stretch your fingers out as far as possible for 3 seconds. Repeat three times.

Leg extensions – Hold the seat of your chair for balance, then extend your legs and point your toes straight ahead of you, so they are parallel with the floor. Hold for 5 seconds, then relax and let your feet touch the ground. Repeat four times.

Use resistance bands – Bring a simple resistance band to work with you and spend a few minutes during the day stretching and working out your upper body. A variety of seated exercises to choose from, including chest pulls, back rows, shoulder raises and bicep curls.

At Nagler Foot Center we pride ourselves on helping each and every patient become a happier, healthier person. Even if you love your job, the average person spends 40 hours per week working from ages 20-65, which adds up to more than 10 years. Don’t just sit around at work. Use your time wisely and dedicate a few minutes here and there to stand up, move around, stretch and exercise. Call Houstons Foot Doc Sherman Nagler for a consultation at 713.529.1010