Move Your Body

Do you sit at your desk all day, staring at the computer for hours on end? Working in an office can be stressful, not to mention it takes away from time at the gym! Neck pain and tension headaches are the top two biggest problems that occur from both poor posture and prolonged sitting.

Neck pain may feel like a kink and/or stiffness. The pain may spread to the shoulders, upper back or even arms, and often times cause headaches. If you are sitting at your desk everyday for 8+ hours leaning over with your head forward, you are putting a ton of stress on your neck and back. Try to take a few minutes throughout the day to check your posture. Is your back straight? If not, position yourself so your head and shoulders are over your hips. Be sure to place your feet flat on the floor, not crossed.

Here are some exercises you can do AWAY from the gym – while at your desk.

Chair Squat – while sitting, lift up to a standing position until there is a slight bend in your knees and squat down until you are just hovering over your chair, repeat 10-12 times.

Dips – support yourself on a sturdy surface with your hands shoulder width apart (if you are doing these on your chair, make sure it is stable). Lower yourself by slowing bending at the elbows and then push up until you reach the starting position, repeat 10-12 times

Calf raises – While seated in your chair and feet flat on the floor (or for more of a challenge, stand up) , raise both heels up and place your weight on the toes. Hold for 2-3 seconds and then return heels to the floor. Repeat 10-12 times.

Lastly, walk right on past the elevator. If you have the option of taking stairs, do it! According to WebMD, if you were to take the stairs up one flight instead of using the elevator 10 times throughout the day, you could burn 100 calories. If you do this every day for a year, you can lose 10 pounds ! It really can be that simple!