Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start standing about two steps away from your desk.
2. Keeping your neck neutral, reach diagonally across the desk with one hand.
3. Slide your hand towards the opposite corner as you lean forwards, stretching through the side of your back.
4. Return to starting position and then repeat on the opposite side.
Exercise notes:
To make this exercise less intense, raise your desk or perform sitting and reach a shorter distance.
To make this exercise more challenging, hold the stretch briefly at the furthest point.
Disclaimer: If you have a history of back pain, discomfort or injury please work within a comfortable range of movement.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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