5 Core Workouts To Do In Your Office Chair
You spend almost half of your time in an office, that is, sitting and not
moving… unless you stop for a coffee or to pick up some copies. just do 5
Core Workouts To Do In Your Office Chair
Of course, this has an impact on your physical well-being, and in the
long run could have negative consequences such as excess weight or muscle
aches. But who says the office isn’t a great place to stay fit?
The reality is that you don’t need a lot of time or a large space to burn
calories. There are short and simple exercise routines that, without
involving a lot of juggling, will allow you to stay at a healthy
weight.
What’s why here we bring you 5 core workouts you can do at office or home if you spend long hours sitting
1- Hip flexor stretching
Hip flexors allow us to bring our knees high and our pelvis and legs in
alignment when we run. If we spend most of the day sitting, the flexors
tighten, forcing us to arch our backs and causing pain.
Stand with your back to the chair, leaving a distance of about 60 cm.
Rest the instep of your right foot on the edge of the chair. Bend both
knees until the right knee almost touches the floor. You will feel the
right hip flexor muscle stretch. Hold this position for 1 to 2 minutes.
Repeat the exercise with the other leg.
Easy: If this is too much for you, try doing the same thing, but
with your foot on the floor instead of on the chair.
2- Hip stretch (sitting)
Both internal and external rotation of the hip occurs. If this is not the
case, the body will have to perform this rotation with the knees or with
the spine, which will eventually cause the onset of pain.
Sitting on the chair, place your right leg over your left knee. Try to
keep your right leg as parallel as possible to the floor. Lean forward
until you feel the outer part of the hip stretch. Hold this position for 1
to 2 minutes. Change legs and repeat the exercise.
3- Chest extension
During the day, we tend to hunch forward, putting pressure on the chest
area and causing the muscles involved in air intake to overload. To
get lungs to expand as much as possible while running, it is best to
work on our thoracic extension capacity.
Sit in the chair and place your hands behind your head to support your
neck. Inhale, then exhale as you lean backwards, allowing your spine to go
over the back of the chair, looking up towards the ceiling. Slowly return
to the starting position. Perform 15 to 20 repetitions.
4- Bulgarian Squat
This is a good way to strengthen the quadriceps and hips while working on
one-legged balance.
Stand upright, leaving the chair about 60 cm behind you. Rest the top of
your right foot on the chair, with your left foot firmly on the floor and
your toes facing forward. Bend your right knee down, allowing your left
knee to come down until it almost touches the floor. Push down with your
right heel until you return to the starting position. Perform 15 to 20
repetitions and then switch legs. Do 3 sets.
5- Strengthen your arms
Strengthening your arms is also possible without going to the gym and
from the seat where you work every day. We will tell you how. If you want
to strengthen your triceps, the first thing you should do is lean the
chair against the wall so that it is fixed. Then rest your hands on it and
spread your legs as far apart as possible. Now go up and down 15
times.
There is also a way to tone arms, shoulders and pecs with the help of
office chairs. When you are seated, grab the arms of the chair with your
hands and raise your legs. Then try to raise your body until your buttocks
no longer touch the seat. This exercise should be performed for at least
10 seconds.
Now there’s no excuse not to stay in shape… Even if you’re a busy
person.
