5 Movements You Can Do at Your Desk

5 Movements You Can Do at Your Desk | Blog by The REBEL Workout

Hey all you office workers, this post is for you!

Unless you have a standing desk, chances are that you’re sitting in a chair, slouched over a computer, for upwards of eight hours a day. Do you know what that’s doing to your body?! Nothin’ good, we’ll tell ya that.

It can be tough to take a few minutes each day to stretch out those muscles, but we HIGHLY recommend making it a routine. Spend a few minutes each day bangin’ out these stretches, and you’ll be thanking us (and so will your massage therapist and chiropractor!).

Now, these stretches obviously don’t replace a REBEL class, BUT they will help you get through that afternoon slump, they’ll help you sleep a little better at night, and they’ll breathe new life into those tuckered out muscles.

Oh, and yeah, your coworkers are going to stare at you and think you’re weird (unless you have your own office - LUCKY!). But … at least you won’t be the one with terrible posture, digestive issues, and cramped muscles.

Desk Shoulder and Hamstring Stretch

Oh yeah, this baby is gonna open up those shoulders and stretch out those hammies. The key here is your form - make sure that your spine and legs are perfectly straight - but not locked - to get the most out of this stretch.
  • Stand up and push chair away.
  • Standing 2 - 3 feet away from your desk, hinge forward at the hip and place your outstretched hands on desk.
  • Keep your spine and legs perfectly straight so you feel the stretch in hamstrings.
  • With your hands on the desk, pull your shoulders down and away from desk (you should feel your lats engage - those are the muscles in your back that help you do a pull-up).
  • Hold for 15 to 30 seconds. Do 2 to 3 reps.

Chest Opener

This is a great one for anyone who’s tapping away on a keyboard for most of the day. It’ll open up your chest and allow you to breathe a little deeper and a little more effectively.
  • Stand tall with your core engaged.
  • Place both of your hands behind your head with your fingers interlaced and lean back, arching your upper back.
  • The goal is to open your chest and stretch your pectoral muscles.
  • Hold for 15 to 30 seconds. Do 2 to 3 reps.

Chair Dips

You’ll be workin’ those beautiful arms, while engaging your core for this one. Just … don’t do this in a skirt. It could be considered inappropriate ;).
  • Sit on edge of your chair and place your hands on either side of seat so your fingers can wrap around the edges.
  • Lift your booty off the seat and walk your feet out 2 to 3 steps, so your knees remain bent and your butt is about 6” from the seat.
  • Don’t let your knees go over your ankles!
  • Engage your core and lower yourself by bending your elbows and keeping your arms close to your torso (no chicken wings at your sides!).
  • Straighten your arms to return to start.
  • Do 3 sets of 10 to 15 reps.

Toe Raises with Chair

Oh mama! Those calves and quads are gonna be thanking you after this stretch!
  • Stand behind your chair and place both hands lightly on the chair back.
  • Drop your shoulders down (don’t have them up by your ears), engage your core, and rise onto the balls of your feet, squeezing your booty and legs as you hold at the top for 3 to 5 seconds.
  • Do 3 sets of 15 to 20 reps.

Desk Push-Up

This is another great chest opener, and it’ll help with any cramping and discomfort in your back (from sitting all day in a shitty office chair).
  • With chair out of the way, stand 2 feet away from your desk (don't move too far back - you want your wrists to be in line with your shoulders).
  • Lean forward and place both of your hands on the edge of the desk, so your body is on an angle.
  • Perform a push-up by bending your elbows and lowering your chest towards the desk, keeping your elbows close to your torso.
  • Do 3 sets of 10 to 15 reps.


This post was brought to you by the best gym in Denver - The REBEL Workout.


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