Whether you're working from home or in a studio, as designers and artists, we often spend long hours sat at a desk and staring intently at a monitor screen. You know about taking regular screen breaks when creating that new logo design, right? But workplace wellness involves more than having a rest.
With these simple desk exercises you can make sure you remain limber in your studio – but first we start with a great animation that will help you think about your posture...
01. Work on your posture
Staying in shape at your desk starts with getting your posture right. Check out the animated video above for some great tips to get you seated properly before you start exercising.
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 slump, 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 leg. Alternate for two sets of eight repetitions.
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.
04. The pectoral stretch
Before you begin, you must put all concerns of self conciousness out of your mind. This is about you, and improving your well being. It will be you that has the last laugh! Desk exercises, 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.
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 and hip.
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 carpal 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 and counterclockwise.
07. The latissimus dorsi stretch
By now our desk exercises are beginning to undo some of the damage done to your poor body by years of sitting at a desk. Are you feeling the burn, yet?
For this next desk excercise 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.
Many of us are all too familiar with that aching back pain after a hard day's work. To relieve some pain and to possibly stave off any 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.
09. 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.
This exercise won't make you look like a supermodel overnight but it'll certainly give your legs a much-needed stretch. Straighten your legs out in front of you, pressing your feet together.
Lift your feet up as high as you can. Point your toes, then flex your feet as you keep your legs straight and lifted the entire time. Complete three sets of 15 reps, and do it without resting if you can.
Illustrations: David BuisÃ¡n
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