What is Deskercising?The term ‘deskercise’ was coined in reference to exercises that are work-friendly and can be performed within the confined space of an office or cubicle. These 8 tips combine basic calisthenics and dumbbell routines with office furniture and objects. Repeat each exercise enough times to feel a noticeable effect on your muscles.
Deskercising Safety Tips
Inspect your office area, desk and chair to make sure the environment is clean and sturdy enough to perform these exercises before beginning this routine. Don’t attempt to use a flimsy desk or chair that’s unstable and could break and cause an accident. When choosing an object to lift, make sure it is something that cause damage if it falls. Be careful not to overexert your muscles in a way that causes severe pain, tingling or numbness. Drink plenty of water, and consult a physician if you have any doubts.
Desk Pushups
Place both hands on your desk, walk both feet backwards until your back is straightened and your body is angle is about 45 degrees. Keep your back straight and carefully lower yourself until your chest touches the edge of your desk, and then push yourself back up again.
Desk Triceps Dip
Similar to backwards desk pushups, stand facing away from your desk and place both hands about shoulder-width apart on the desk behind you. Raise and lower your body by bending and straightening your elbows, while keeping direct tension off your elbows joints.
Book Two-Arms Triceps Extension
Look for a heavy book or object that is easy to grasp with both hands while standing, and then hold it behind your head with your elbows pointing towards the ceiling. Keep your upper arm and elbows still, lift the object upwards until your arms are fully extended, pause, and then carefully lower it back down.
Book Curl
Find a heavy book or weighty object that’s easy to grasp and hold it down by your sides with palms facing forward. Lift the book by bending your elbow and raise the book towards your chest. Hold for a second, and then lower it down to your side again. Repeat until finished, and then switch to the other arm.
Chair Squats
Position both feet about 6 inches in front of your office chair and extend your arms outward horizontally for balance. While keeping your lower legs and knees in place, carefully lower yourself down until your bottom just touches the seat of the chair. Without sitting down, carefully raise yourself into a standing position. Keep direct tension off your knee joints.
Wall Squats
Find a clean wall and stand with your back against it and your feet about two feet forwards and hip-distance apart. Position your knees so they are directly above your ankles. Slide your back downwards until your knees are parallel to the floor, hold the position for 30-60 seconds, and then raise yourself back up.
Chair Calf Raises
Stand behind your chair and place your hands it’s back for balance, while keeping your feet together on the floor. Rise upwards by standing on the fronts of your feet, towards the toes. Hold the raised position for 10 seconds, and then lower yourself down.
Chair Leg Raises
Find a place for your chair where there is a few feet of open space in front of it. While sitting, raise one leg upward until it is parallel to the floor, hold for 10 seconds, and then lower until it is almost touching the floor. Do the same with your opposite leg and repeat, alternating one after the other.
Not a member yet? Join today!
Share Your Comments & Feedback: