“Boost Your Health with These Easy Office Workouts”
Sitting in the office every day can be tough on both your mind and body. We’ve discussed this before at DIY Nation, but it’s always good to have more stretches and exercises to help maintain your posture. Let’s dive in!
Our bodies are meant to be active, so it’s no surprise that science now shows sitting for long periods can harm our health. This is partly due to poor blood circulation and bad posture over time. For instance, sitting too long can make it hard for blood to circulate, leading to swollen legs or ankles. Slouching adds unnecessary pressure on your back and joints, forcing your body to adapt to unnatural conditions. This can impact your shoulders, hips, back, and ankles.
If you’re feeling pain in these areas or just want some quick stretches to feel better, here are a few tips:
**Leg Hugs**: Sit back and extend your right leg. Lift it towards your chest, grab around the knee, and pull it closer. Hold for 10 seconds and release. Repeat five times on each side.
**Leg Raises**: With both feet flat on the floor and your back straight, lift one leg until it’s parallel to the floor. Hold for 10 seconds and repeat 10 times on each leg.
**Torso Twist**: Sit up straight, turn to the left, and grab the back of the chair with your left hand. Twist as far as comfortable, then return to the center. Repeat 2-3 times on each side.
**Give Yourself a Hug**: Hug yourself with your right hand on your left shoulder and your left hand on your right shoulder. Move your back and shoulders to release tension.
**Stand and Sit**: Stand up and sit down repeatedly without using your hands. This strengthens multiple muscle groups.
**Shake it Off**: Move your head side to side like you’re nodding “yes” or shaking “no.”
**Shoulder Rolls**: Roll your shoulders forward in a circular motion for 30 seconds, then backward for 30 seconds.
**Shoulder Shrugs**: Lift your shoulders towards your ears, hold, then drop them back down. Repeat 10 times.
**Point and Flex**: Hold one leg straight off the ground, point your toes, then flex your foot upwards. Hold each position and repeat for 30 seconds.
**Circle it Up**: Move your toes in a circular motion for 30 seconds in each direction.
A great addition to these exercises is to get up and walk around every 30-90 minutes. This helps break up the day and keeps your blood circulating properly.
Simple exercises like these can make a big difference, especially if done consistently. If you have a foam roller or a hard mobility ball, you can enhance your results. Foam rolling helps release muscle knots and tight fascia. Just make sure to use proper form. There are plenty of tutorials on YouTube or apps that guide you through each movement step-by-step. These can be very helpful, especially if you have specific pain or are recovering from an injury.
By following these tips, you can help relieve pain and keep your body active and healthy.