You’ve spotted it before: sitting all day is dangerous to your health. However, despite all the analysis that means you buy a high table or get to work every hour, the fact is that these forms of recommendations are not very realistic for many people. Fortunately, even if you’re stuck in your seat for long periods, you’ll still be able to do exercises to stretch and move your body.
We asked fitness trainers Jimmy Minardi, the founding father of Minardi training, and Jessica Bellofatto, the founder of Kamadeva Yoga, about the stretching and strength-training moves she’ll be doing from her seat. While they won’t produce the same results as hitting the gym or going for a run, remember that when it comes to exercise, everything helps.
Top 9 Points How To Get A Healthy Workout While Seated
Benefits: Works the shoulders and skeletal muscles.
How to do it: Sit on the edge of your chair with your arms by your sides, palms on the edge of the seat, fingers on the edge. Shift your weight forward and get off the chair. Keep your body suspended for five counts and then push yourself back on the seat. physical effort to three series of ten repetitions.
Benefits: works the shoulders, improves posture.
How to do it: Raise your arms straight up and out to your sides, create a T-shape, and press into your shoulder blades. Extend your arms palms down, thumbs forward, and make twenty forward circles together with your arms. Turn your hand’s palms up, thumbs back, and make twenty backward circles with your arms. Repeat two or three times.
Benefits: Works hips and thighs
How to do it: Take a seat on the edge of your chair, arms by your sides. Extend your right leg out and flex your foot so that your right heel is on the ground (keeping your foot flexed engages your shin and ankle muscles). lift your leg as high as you can without misreading your back. Hold for three counts and then lower. Repeat with the opposite leg. physical effort to three sets of ten repetitions on each leg.
Warrior 2 With Chair
Benefits: Works thighs and core.
How to do it: Bend your front leg at a 90-degree angle and lunge horizontally over the chair, allowing the back of your front thigh to rest flat on the chair. If the chair is too low for the back of your thigh to rest on, place a couple of folded towels or blankets on the seat of the chair to achieve the desired height. Extend your back leg straight with your foot slightly turned to the side. Stretch and extend your arms from mid-chest and look past the middle finger of the front arm. Hold for ten breaths. Repeat on the other side, holding the cause for up to a minute.
Benefits: Works obliques and core
How to do it: Sitting in a chair, grab your right elbow and twist your body so that your elbow touches your left knee, leaning forward and feeling your abdominal muscles contract. Come to Associate Degree Upright and then repeat, taking your left elbow and bringing it up to your right knee. physical effort to three series of ten repetitions.
Benefits: works skeletal muscle, relieves spinal compression
How to do it: Sitting in a chair with your feet planted firmly on the floor, place your hands on the chair’s armrests and move, lifting your body off the chair. Extend your arms straight and allow your hips and buttocks to lift off the chair. Make a straight line from your head to your pelvis. Allow your spine to “hang” and unravel downward, creating a space between each vertebra. Hold this position or push up and down to work the back of your arms more. Repeat four times if it holds; a physical effort to three sets of ten repetitions if you lift and lower.
Benefit: Works core muscles
How to do it: Sit tall (chest up and shoulders down) in the front half of your chair. Grasp the edges gently with your hands and lean in slightly as you brace your abs and bring your right knee up to chest level. Lower it as you lift your left knee on the subsequent rep. Alternate sides. If you specialize in this, try to raise both knees right away, even if it’s only a couple of inches. Do up to five repetitions per leg. (Too busy to notice? Then you might like these super-effective 10-minute workouts. Check out our new slot in ten optical drives now!)
Benefits: Works the back of the thighs.
How to do it: If you have a chair with wheels, sit down and extend each leg forward, with your toes pointing up and your heels on the floor. Keeping the rest of your body still, press your heels into the ground as you bend your knees and try to bring the chair toward your feet. Extend your legs once more and repeat. If you’re in a regular chair, place your heels on a towel on a slippery floor (or wear socks) and pull the towel toward the chair. Straighten your legs and slide the towel once more to get to the starting position. Do up to ten repetitions.
Benefits: Works the chest muscles
How to do it: Write a post along with your arms: Keep your upper arms (shoulders to elbows) parallel to the ground and your lower arms (elbows to hands) perpendicular to that. Bring your forearms in front of your face. Press into forearms and bring arms one by one, squeeze across the chest. Bring your arms back to the starting line, squeeze your shoulder blades together, and repeat while maintaining the correct type. Your back, chest, and arms may strain.
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