subject: The Cubicle Worker's Exercise Program [print this page] The Cubicle Worker's Exercise Program The Cubicle Worker's Exercise Program
Sitting at a desk all day, day after day, week after week will inevitably cause a change in your body. Maybe it manifests itself as extra weight or hypertension or even carpel tunnel syndrome. It is important to give our body a break from the rigidity of an office environment throughout the day. Here is an exercise plan which is designed to help those who are stuck in an office setting throughout the day, to help strengthen areas which often are neglected by the job.
You can perform this intense workout on your lunch break, if you can bring free weights into the office, or at home if you prefer. To begin, perform one set of each exercise in order followed by a two minute rest. Repeat three times.
1.) Bent Over Dumbbell Row Stand upright with both hands gripping dumbbells, palms facing together. Slowly, hinge your body at the hip until you are in a 45' angle. Flexing your latissimus dorsi muscles, your upper back, squeeze your shoulder blades together while pulling up on your elbows until your forearms make a 90' angle. Pause and squeeze again before bringing the weight back down.
2.) Back Extensions Using a stability ball, anchor your hips firmly to the ball by lying down on top of it so your upper half falls over the side. Plant the bottoms of your feet to a wall, to hold your balance and allow free movement of your upper body. Put your hands behind your ears and extend your back by raising your upper body using your lower back and trunk.
3.) Abdominal Crunches (on a stability ball) Reverse your position from the back extension by lying backwards on the ball, positioning it on your lower back. Firmly plant your feet on the ground with your knees at 90' angles. Put your hands behind your head and contract your abdominal muscles while bending your torso towards your knees. Pause at height of contraction and then release.
4.) Lateral Raises Stand straight with a dumbbell in each hand with your arms hanging to your sides. Raise your arms sideways until you form a T' shape. Lower back down to your sides.
5.) Shoulder Shrugs Stand straight with a dumbbell in each hand with arms hanging to your sides. Lift your shoulders as high as you can and lower back down.
This workout will help decrease the amount of strain and tension you feel in your upper back due to constant sitting and leaning over a desk.
