We’ve been talking about some alternative exercises you can do when you are standing in line, waiting for your kids or just being idle. Today, we’re going to talk about what you can do – right now – right there in that chair where you are sitting. That’s right, you’re going to be able to do some exercises right now – so are you ready?
Please Take Your Seats
All set? Sitting comfortably? You can perform this sitting at your desk or sitting on the sofa. Many of the following exercises are what we call isometric exercises. When we say isometric, we’re talking about contracting your muscles against immovable and fixed resistance. For example, pushing against a wall is isometric – you are exerting force, contracting your muscles, but the wall is not going to move.
As you are sitting, curl your toes and tense up your foot. Now contract your shins. Hold this for a three count. Now stretch your leg, foot and toes out. Hold for a three count. Then relax. Now repeat this maneuver four or five times for each leg. You’ll be working your calf, ankle and foot muscles.
Next, sitting upright in your chair, put your hands against your thighs with your knees bent and your feet angled towards the floor. Now, try to move your legs in a side to side motion. You’ll be pushing against the resistance of your hands. Do this for a count of eight. Repeat eight to ten times and you’ll be increasing the strength of your quadriceps.
Now put your hands together in front of you, think of it like forming the pyramid but keeping your hands at chest level with your fingers steeple pointing towards the ceiling. Now press the hands in together, contracting the muscles in your upper arms. Hold for a count of three to four, then relax. You will feel a mild burn in your biceps and triceps when you press like this. You should not feel pain in your hands. Repeat six to eight times.
Finally, raise your hands up, palms facing the ceiling and arch your back slightly, contracting your shoulder muscles so you are pressing the points of your fingers towards the wall behind you. Do not bend your arms. Now relax. Repeat four to eight times. You’ll feel your shoulder blades pushing towards each other. This works your shoulders and upper arms as well as the lower part of your arms. Repeat this six to eight times.
So – what are you doing right now? Have time for a little sitting workout?
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