10 Essential Desk Exercises For Designers
Put paid to poor posture and ensure you remain in top form.
1. The Pectoral Stretch
Before you begin, you must put all concerns of self consciousness out of your mind. This is about you, and improving your well being. It will be you that has the last laugh! Desk exercise rule!
First Interlink your fingers, then place your palms on the back of your head. Next tilt your pelvis forward, push your chest towards your desk and pull your elbows back. Hold for 30 seconds. Repeat every 30 minutes.
2. Chair Tricep Dips
Although this one may be a little embarrassing, It’s definitely worth it for the results. Grab a hold of your chair’s arms and dip down to the floor without having your bottom touch the floor. This exercise will work out your triceps and core. Try five sets at 30 seconds each .
3. Book Press
Here’s a perfect way to put one of those fat phaidon volumes to a good use. Work your triceps by grabbing the heaviest book you have, holding it behind your head then extending your neck and then repeat.
4. Seated Hip Stretch
This is a great stretch to do a couple of times throughout the day. And you wouldn’t be the first to forget about stretching your hips! So, whilst you’re sitting. cross one ankle over the knee on the other leg. Sit up tall and gently lean forward. You should feel a stretch in your glute lean forward. You should feel a stretch in your glute and hip.
5. Core Strengthner
If you’re worried all those little nibbles throughout the day are taking their toll on your abs, try this core strengthening exercise. Sit upright on your chair, with weight evenly spread on both feet.
Without letting your pelvis tilt or your back slumps, lift your right foot off the floor, bringing the thigh towards the torso and keeping tummy muscles engaged. Pause, then lower and repeat with the left. Alternate for two sets of eight repetitions.
6. Don’t Forget Your Wrists
Be honest: most of the time, you probably don’t sit properly when working at a computer. And if you spend a lot of time typing, that means you could be at risk of getting carpel tunnel syndrome. One way you can guard against this hideous condition is to exercise your wrists throughout the day. Around every hour or so try to roll your wrists ten times clockwise.
7. The Latissimus Dorsi Stretch
For this next desk exercise you must keep your fingers interlinked from your pectoral stretch and straighten your arms so your palms move to face the ceiling. Now lean to your left and then right: you should feel a gentle stretch down the opposite side to which you are leaning. Hold each side for 20 to 30 seconds and repeat every 30 minutes.
8. Stretch your Back with a “Big Hug”
Many of us are too familiar with that aching back pain after a hard day’s work. To relieve some pain, and to possibly stave off potential back problems, hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades.
9. Dumbbell Curls
While on the phone, grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder, whilst keeping your palms up. Do one at a time if you’re on the phone, or two if you’re reading through some documents.
10. Neck Range of Movement
To prevent neck stiffness, turn your head to the left, right, up and down in a slow, controlled movement until you feel a gentle stretch. Repeat every 10 to 20 minutes. Avoid rolling your neck as this can upset the small joints in your spine.