Can You Make Room For Deskercise?

When you’re stuck behind a desk for long periods of time, it can be difficult to fit exercise into your day. So why not exercise while you work? 

Using a fitness ball makes this easy. While writing, typing or reading, it causes you to naturally perform a series of micro-movements that maintain the correct posture. You can also perform simple exercises to keep fit during the short breaks between finishing one task and moving on to another. These exercises with help postural and structural strength, support a better posture and reduce the risk of lower back pain which is often associated with prolonged slouching in a chair.

Crunch – Lie on your back with your feet raised on your fitness ball. Put your hands behind your head and tuck your chin to your chest. Tense your core to raise your head from the ground approximately 30cms. Lower and repeat 15 times. Alternatively you can sit on the ball, with your toes firmly pressed against a wall. Lean back as far as you comfortably can and then slowly bring yourself back to a seated position. 

Oblique Stretch – Kneel beside the fitness ball and bend your body over the top of the ball, keeping contact between the side of your body and the ball. Support yourself using the arm closest to the ball. Stretch out our leg and arm farthest from the ball, keeping your whole body in line. Hold this position for 30 seconds before repeating on the other side. 

Single Leg Lift – Sit upright on the ball. Raise one foot off the ground and hold 30 seconds. Repeat with the other foot.

Dorsal Raise – Lie on the ball with your stomach in contact with the ball. Straighten your legs and place your feet firmly on the floor shoulder width apart. Put your hands behind your head then lift your chest so your whole body becomes inline. Lower and repeat 7-10 times. 

Posterior Chain Exercise – Place one foot on the ball and, keeping the knee straight, flex foot towards your head. Place both hands on the ball, either side of your leg and then lower your torso towards your knee. Rise and repeat 5 times before switching legs.