B
BeanGrower
Guest
sitting at a desk for work can make you feel sore after awhile so i have been doing these chair exercises to help
Chair knee raises: sit in your chair, Lean slightly forward, bring your knees to your chest. Then extend your legs back out. (remeber to exhale on the way up)
Chair twist: Most people have swivel chairs so what I do is place my hands on the table in front of me. then twist my lower body left to right keeping my shoulders parrallel to the table.
Chair leg curls: just a normal seated leg curl, easiest when the chair is at the max height. Do it slow and try to use your own muscles as resistance.
Chair leg raises: sit at the edge of the chair. straighten your legs out in front of you. raise your legs parrallel to the chair as possible. Move your feet 6 to 8 inches up and down.
Chair scissors: Same position as leg raises but move your legs out side to side.
Chair walking place: in the sitting position raise one knee up at a time trying to keep your muscles tense. (single leg knees raises)
Butt clinch: we all know this one: clinch your butt together for 10secs and release.
Arms Circles: Out stretch your arms in front of you. spin your arms in a circlular direction. after a few reps get bigger each time. then reverse direction.
Flyes: Put arms like your doing a bicep flex, Move your arms into the center of your body touch elbows together and move back. Use your own muscle resistance to do these.
Seated shrugs: put your arms straight down beside you. bring your shoulders up and try to touch your ears. Hold for a count of ten. Keeping the tension lowering back down to normal position and repeat.
Seated Rows: You can sit up or bend down for this. I bend down like I am tying my shoes. then bring my elbows up like I am trying to touch my shoulder blades together. Keep tension all the way up and down. Sitting up you do the samething.
Dips: put your hands on the end of the chair lower your butt down to the floor and push yourself back up. repeat.
Vacuum: sit up straight try to pull your belly button to your spin. hold for a ten count and release. Repeat.
Chair knee raises: sit in your chair, Lean slightly forward, bring your knees to your chest. Then extend your legs back out. (remeber to exhale on the way up)
Chair twist: Most people have swivel chairs so what I do is place my hands on the table in front of me. then twist my lower body left to right keeping my shoulders parrallel to the table.
Chair leg curls: just a normal seated leg curl, easiest when the chair is at the max height. Do it slow and try to use your own muscles as resistance.
Chair leg raises: sit at the edge of the chair. straighten your legs out in front of you. raise your legs parrallel to the chair as possible. Move your feet 6 to 8 inches up and down.
Chair scissors: Same position as leg raises but move your legs out side to side.
Chair walking place: in the sitting position raise one knee up at a time trying to keep your muscles tense. (single leg knees raises)
Butt clinch: we all know this one: clinch your butt together for 10secs and release.
Arms Circles: Out stretch your arms in front of you. spin your arms in a circlular direction. after a few reps get bigger each time. then reverse direction.
Flyes: Put arms like your doing a bicep flex, Move your arms into the center of your body touch elbows together and move back. Use your own muscle resistance to do these.
Seated shrugs: put your arms straight down beside you. bring your shoulders up and try to touch your ears. Hold for a count of ten. Keeping the tension lowering back down to normal position and repeat.
Seated Rows: You can sit up or bend down for this. I bend down like I am tying my shoes. then bring my elbows up like I am trying to touch my shoulder blades together. Keep tension all the way up and down. Sitting up you do the samething.
Dips: put your hands on the end of the chair lower your butt down to the floor and push yourself back up. repeat.
Vacuum: sit up straight try to pull your belly button to your spin. hold for a ten count and release. Repeat.