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Once upon a time, going to “work” actually meant manual labor. Now for many, work translates to a seated commute both ways topped with being chained to a desk for 8 hours. Don’t see a problem here? Sure your desk job is great, however sitting all day puts you at risk for tight muscles, back pain, leg cramps, and most importantly – sheer boredom.

So what’s a number crunching, phone answering, email maven to do? Deskercise of course! While you may feel that your nightly gym routine is enough activity, studies have shown that even the recommended 30 minutes of cardio 5x per week may not undo the health risks of a sedentary lifestyle.

Take some time between conference calls to boost heart health, improve strength, and burn calories with these exercises meant for the cubicle-bound:

Stretch it Out

Quick, simple, and one of the easiest ways to help diminish those aches and pains. For a neck stretch, touch your ear to your shoulder and hold it there. Then repeat on the opposite side. For a chest opener, stand in a doorway while holding onto the door frame on each side. Walk forward until you feel a stretch in your chest, and hold it for 10-20 seconds. For your back, try supported back extensions. Hold onto your support and gently extend your back by bending backwards, hold for 15 seconds.

The Office Genie

Sit with your legs criss-crossed on the chair. With your hands on the armrests, push yourself upwards, raising your body slowly off the seat. Remain “floating” for 10-20 seconds, release back down, rest and repeat.

The Seated Leg Raise

While seated, straighten one leg out in front of you and hold it in place for five or more seconds. Lower the leg back down without touching your foot to the floor and repeat, alternating legs for 15 reps. Looking to up the intensity? Loop a purse or briefcase strap over the ankle for added weight.

The Desk Squat

Start standing with your feet shoulder width apart (and your chair out of the way). Bend the knees slightly to bring your thighs parallel to the ground, raising your arms straight out in front of you. Hold for 15 seconds and release, then repeat for 4-6 reps.

Sometimes, even deskercising isn’t enough to undo years’ worth of damage caused by sitting for long periods of time. If stretching and exercising are failing to relieve your aches, give our pain management team a call at (203) 337-2600. From proper medication to physical therapy, we will give you the treatment that you need to feel better. Visit our website for more information or like us on Facebook.