Do you have suggestions for strength exercises to do at my office desk?

Question

Matt Eiden · Answer

There are few things I like to do when I'm seated at a desk for an extended period of time. First thing I do you can even do it when you're driving to is just bracing your abs so just squeezing them as tight as you can holding them for an extended period of time. I'm just to get your some time under tension on your abs and then another way I like to do that is by pushing out. And so I try to kind of fill up with air and pressurize my core a little bit of that makes sense. I just try to push air out as much as I can like trying to make my stomach as fat as I can. An I'm sorry I tried to brace in and squeeze as long as I can and do that a couple times. Don't do it too long, where you look like you're getting short of breath, people might think you're strange in your office, but some of this stuff is a little weird, so do as much as you're comfortable with. So bracing, and then kind of pressurizing pushing out my stomach to work my abs a little bit. Another thing I like to do is kind of cat-cows to where if you're sitting there, you can kind of round away and then extend your chest up? Just getting your t-spine to move. So you're not a hunter. Order extended too far just kind of moving your your ribs back and down and then pushing your shoulders forward in your ribs away. So doing a little cat cows while you're seated. You can also sit there and push on the outsides of your knees and work your glutes, your hips a little bit and then push on the inside of your knees. So you're just kind of getting some growing and glute activation. Then another thing I like to do is bring like a block or something that you're comfortable kneeling on. Ed of sitting all day. If you can maybe get on a knee and just do like a half kneeling while you're still sitting there typing at your desk. I do that a lot, but I'm also in a little office by myself. So no one's judging me but I get some hip flexor Mobility while I'm still doing stuff at desk height. Obviously, if you can get a stand-up desk, that's great too. But trying to get in half kneeling. While you're at your desk is a good thing to do as well. If you're brave enough, hope those help.

Paul Edmondson · Answer

Do you have suggestions for strength exercises to do at my office desk? Yes I do. So what you could do is you could actively engage in isometrics whilst you're at your desk. So for example, if I look at my my wrist, I could put my hand against my wrist in this position. If I'm going to go after the wrist flexors in my arm here, then what I could do is I could use my hand as a resistance and push. Actively into that hand for as hard as I can muster for a period of 12 to 24 seconds is a great way to improve internal strength in that particular tissue. If I offset that tension for just a little bit and increase the amount of time I do that for. So between 32 and 60 seconds, then what I'm going to get is a hypertrophy response. So I build muscle in that region of tissue because of the time under tension. Period. What I could then do is do something on the other side where I'm doing something for my wrist, extensors for the same period of time for strength for hypertrophy. So I could use environments like the floor the desk or my body and use isometrics at the end range of a position because that increases mobility and strength internally while stops at a desk and won't look too crazy.

John Sinclair · Answer

Do I have suggestions for strength exercises to do at my office desk? So boy do I I have an entire company that has created an entire library of things that you can do at your office desk. It's called seven, movements is my company. You can see us at www.sevenwellness.com and we have actually created a program called sit and be healthy. So this program is all about giving you micro doses of movement breaks. You can do it. Your desk. So how to pop up, get moving. There's Mobility. There's cardiovascular, there's strength exercises. You can be doing at your desk that don't take a lot of time, but they are set up from a behavioral standpoint to help you get in the habit of moving more often at your desk. So I'll drop the link in here and you can join us and become a free beta tester for a brand new platform on seven movements. Thanks for the question.

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"Do you have suggestions for strength exercises to do at my office desk?"