Easy office exercises for physical fitness;Are you stuck at your desk feeling uncomfy and achy? Have a go at our simple exercises – you don’t even need to leave your desk.
1.The Shoulder circles
This helps to prevent rounded shoulders and relieve tension with some chest-opening shoulder circles.
While seated, rotate your shoulders backwards and down, trying to make the biggest circles you can. And breathe. Lovely.
2.The Leg extensions
yhis exercise is great for strengthening the muscles at the front of the thighs (which will come in pretty handy during an active labour).
- Sit on a chair, feet hip width apart; toes, knees and hips facing forwards; shoulders back down and ‘zip up’ (see below).
- Lift one knee to a comfortable height, keeping the leg bent.
- Keeping the leg lifted, slowly straighten the leg without locking the knee.
- Slowly return the leg back to the bent position while keeping the thigh lifted.
- Repeat eight to twelve times on one side and then the other.
To ‘zip up’, imagine a thread is attached to your belly button from the inside and is pulling your belly button towards your spine. While doing this, put your finger on your belly button. You should feel it move upwards slightly and the muscles around it tighten, but you will still be able to breathe normally.
NB:We recommend ‘zipping up’ before you do any exercises to protect your back and stomach.
3. The Office sit-ups
The office sit-up is good for toning legs and waking up your glute (bum, that is). Word of warning: If your chair has wheels, make sure you wedge it – you don’t want it rolling away!
- Sit in your chair, feet hip-width apart, with your toes, knees and hips facing forward.
- Zip up and then slowly stand up, taking your weight through the heels of your feet and keeping your shoulders back and down. Keep your pelvic floor and abdominal nice and tight.
- Once you are standing (with knees slightly bent) slowly lower yourself back down into the chair with your bum pushed out towards the back of the seat, sit down and repeat.
- Repeat six times, take a break for 30 seconds and gradually work up from there.
4. The Pelvic tilt
Also working your pelvic floor and tummy muscles which will support your growing baby and help prevent back and pelvis pain.
- Sit nice and tall in your chair with your feet square on the floor.
- Tighten your pelvic floor muscles.
- Gently squeeze your bottom, curling it under you (in other words sink into your tailbone).
- Hold for 5 seconds.
- Release gently.
- Repeat ten times.
5.The Pelvic floor exercises
Actually no-one will know you’re doing these toning exercises and – trust us – it’s worth every little squeeze. Your bladder will thank you!
Slow twitch (slow twitch fibres support the pelvic organs and the baby inside you):
- 1. Slowly tighten and lift the pelvic floor up, lifting the muscles inwards and upwards.
- 2. Continue lifting up through the pelvis and into the tummy.
- 3. Try to hold it for four seconds and then release slowly.
- 4. If the contraction fails after a few seconds and there is nothing left to release, hold at the top for less time until you’ve worked up to four seconds.
- 5. Gradually increase the length of hold, ensuring you always have something to release and are able to lower slowly.
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