Poor circulation, weak abdominals and tight chest, neck, shoulders and hip flexors are just a few effects of spending our days at a desk, especially on a computer.
It may not be possible to quit your desk job for a more physical occupation, but taking regular breaks from your usual sitting position can help to reduce the negative effects of working at a desk.
When you do get to dedicate your time to exercise, there are certain movements that are particularly beneficial for those who spend a lot of time sitting. The following exercises will boost circulation and strengthen the core to help hold you more upright.
Aim to complete this routine twice a week with at least a full day’s rest in-between.
Warm up: (boosts circulation)
- Jog on the treadmill x 10mins (start slow and build up to a steady speed 7/10 effort)
- Walking high knees x 12 (each side)
- ViPR thread the needle x 8 (each side)
- ViPR side flip x 8 (each side)
- Hip raises x 5
- Medicine ball rotation throws x 12 (each side).
Circuit: Perform 3 sets of each (strengthens weak muscles)
- Back Squats x 12
- Deadlifts x 12 (Romanian, if able)
- Military press x 12
- Single arm dumbbell row x 12 (each side)
- Russian twist x 5 (each side).
Cool down and stretches: (loosens tight muscles)
- Jog on the treadmill x 10mins (Start at a steady speed of 7/10 effort and slow down over the last 4 minutes)
- Reverse lunge with reach back x 5 (each side)
- Thoracic rotations x 5 (each side)
- Cat/Camel stretch x 5
- Hamstring stretch x 2 each side (20 seconds hold).
If in doubt about what weight to use for any of these exercises, start light and focus on your technique. If by the day after the workout, you still feel that the weights were too light, increase the weight slightly for the next routine, roughly 1kg per arm for upper body exercises and 2.5kg for lower body exercises.
Last updated Thursday 8 February 2018
First published on Thursday 1 December 2016