Deskercises
The negative health effects of prolonged sitting can be reduced simply by taking a 30-second break and shaking out the whole body. The shoulder shrug is another useful exercise for relaxing the shoulder, neck, and upper arm muscles.
Deskercise: loosen up
PMR: Contract <> Relax method
1 Neck sides and front
2. Shoulders - Arms
3. Arms - Wrists
4. Fingers
4. Spine > side Left <=>Right
5. Spine > back <=> front
6. Legs front <=> back
6. Legs inside <=> outside
7. Ankles toes extend <=> flex
8. Calves
Deskercise > Rotations
1. Head > clock <=> anti clockwise
2. Eyes (closed) > circles and figures of 8
3. Shoulders circles forward <=> backwards
4. Arms horizontal <> front to side in rotations forward <=> backwards
5. Wrists - fingers circles
6. Spine rotate trunc in both directions
7. Hips stand behind chair and rotate hips
8. Ankles rotate whilst sitting under the desk
Deskercises. Strength - Cardio
1. Squats (stand back of the chair > hold chair)
2. Plank front (lean on desk)
3. Push ups (hold sides armchair)
4. Plank reversed (hold desk)
5. Dips (from plank reversed)
6. Leg raises. Sideways up<>down and holds Backwards up<>down and holds
7 A. Stand on one leg. Count. L/
7 B. Stand on one leg > eyes closed > count. L/R
8. Boxing in sit.
