Category Archives: Office workouts

Office workouts are great exercises you can do when at work.

Standing Glues Strech – Treat your back pain while waiting for a train

glutes stretch illustration

Mel is stretching her glutes and practing balance while waiting for a train.

Experiencing pain in your lower back or hips?
You are not alone and tight glutes may be one reason for this. The glutes, or gluteus maximus as they are called are basically your butt and they tend to get tight if you sit down a lot, and especially if you sit with your legs crossed. You should as often as possible stretch your glutes to open up your hips.

The standing glutes stretch might be a difficult exercise, but it’s also one of the most versatile exercises there are since it not only stretches your glutes, but at the same time includes balance in the exercise.

HOW:
Stand on your left leg and place your right ankle on your left thigh. Lower yourself down as you push your hips back to a seated position. You will feel tension in the right side of your butt. You can keep your hands at your hips or help the stretch by gently pressing on the right knee. Hold the position for the desired amount of time and then switch to the other side. Remember to breathe during the stretch. If you have trouble keeping your balance you can find something to hold on to.

Try this exercise when waiting for a train or maybe when waiting for water to boil in the kitchen.

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Chair Dips – Get strong upper arms when sitting on a chair

illustration of woman doing dips on a chair

Mel is doing chair dips to get strong upper arms.

Dips are one of the most common and effective workouts there are to tone your upper arms. They target the back of the arms, the triceps.

There are several ways to do dips and chair dips qualifies as a low impact version which suits everybody.

The absolute best thing with this workout is that you can do it almost everywhere. Try it in the kitchen, in the couch, at work, in the hotel room. Your imagination is the only limit.

HOW
Sit on the edge of a chair with your feet positioned together. Place your hands in the edge of the edge with your knuckles facing out. When you do the dips, don’t flex your arms to more than 90 degrees. Keep your abs and butt tensed during the exercise. Slowly lower yourself and then push back up again. Breathe in as you go down and out when you push away. Repeat for the desired number of repetitions.

Think of the movement and don’t shrug your shoulders when going down.

You can chose if you want to have your legs bent or straight, both versions works. For a more effective version place your feet on something elevated, like another chair.

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illustration how to stretch the rotator cuff

Stretch the rotator cuff (back of the shoulder)

illustration how to stretch the rotator cuff

Exercise to stretch the back of your shoulder, your rotator cuffs.

On the back of your shoulder is a little muscles called Supraspinatus. Supraspinatus is very important for all mobility of your arms but is quick tricky to stretch. Some of the reasons why Supraspinatus, or the rotator cuff, might get injured are badminton, swimming, working in front of a computer,or as in my case; climbing.

This is a sitting version of the shoulder stretch but it works just as well when standing up.

This can be a difficult stretch so you need to take some time to feel into it.

HOW:
Keep your left arm in front of you with forearm pointing straight up, palm facing you. Take your right arm and from underneath the left arm, grab the thumb of your left hand. To engage the stretch you gently pull your left arm out. Work against the pull by gently resisting with your left arm as if your were arm wrestling. You will feel tension on the back of your shoulder. Keep your right elbow positioned in front of your solar plexus to give support and help guide the movement. Hold the position for the desired amount of time and then switch to the other side.

A tip is to slightly extend the elbow of the side you are stretching. This will make the stretch even more effective.

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