You live an active life. But on the other hand, you have a desk job. And it is killing you and making it really hard for you to recover from your runs. This desk job workout series of stretches will help you stay loose and limber throughout the day. Join Running Coaches Corner!
This post if a repost/update to a post from 2 years ago. Please enjoy!
From the fluorescent lights to the computer screens to the perpetual sitting, there isn’t much about a desk job that is gentle to your body. Add that to being a runner, lifter, yogi, or other active fitness buff, and if you don’t find some way of keeping your body limber throughout the day, you are likely to end up injured, even if you are following your training plan to a T!
Desk Job Fitness
Stretch and Activate Muscles Throughout the Day
Working out in the middle of your day is a fantastic way to free up your morning and evening to spend with your family, get extra sleep, or just have a life for once. Another benefit of workout midday? You will feel even more alert and ready to work after you workout, refuel, and refocus. But most importantly, working out in the middle of the day helps to break up the destructive long stretches of sitting that do so much damage to our health, make us stiff, and result in shortened and tighter hamstrings and Ilio-tibial bands.
Great Work Day Workouts:
- Runch (running at lunch)
- Circuit Training with HIIT Intervals (like BODYSHRED)
- Body Split Strength Training
- Yoga, Pilates, Barre (Check out my Yoga Clinic for Sun A and Sun B tutorials)
- Spinning Class that you give yourself!
With that being said, how do fit in a full workout without risking injury from sitting for too long? With a warm-up at your desk!
Desk Warm Up, Stretch, and Toning
Work from the top down: (Do each exercise at least 15 seconds on each side)
- Gently take your head from side to side (ear to shoulder), chin to chest. Slowly and with control.
- Shoulder circles forward and back. Then bring shoulders up, down, and rotate them back one last time so that they are anchored in your spine.
- If you are arms are free (you are not using them), bring your arm across your chest and then above your head into a triceps stretch. Repeat.
- Wrist circles to finish out the arms.
- Next, bring circulation into your core by doing mini oblique crunches by bringing your ribs down to your hips and engaging the muscles. Each side. This will also stretch out the opposite oblique!
- “Brace In” with your abs. Use your abs to rotate your lower pelvis up, bringing your navel deep into your abdomen. Release. Repeat.
- Do the same thing, but rotate your pelvis the opposite direction, engaging your lower back and not your abs.
- Engage your glutes by rotating your pelvis back forward from the bottom but this time use your glute muscles rather than your abs.
- If you have the room, loosen up you legs by extending them, but if not, get up and walk around a bit more before you go to workout, and make sure to take the stairs when you can!
- Next, the shins: anchor your heels on the ground and tap your toes on the ground.
- Then, the calves: plant your toes and lift your heels up and down.
- Lastly, get your feet involved! Scrunch your toes as if you were picking up a pen. Then plant your toes and heels and lift your arches (this takes some practice, so don’t do this while multitasking!
Here is a graphic for you to pin!
By the time you are done, you will have gotten to all of the major muscular systems, but don’t think that means you can skip the rest of your warm up–aim for about 5 minutes of cardio of some variety to get your heart rate up and finish warming up your other muscles! But don’t just start running–walk on an incline instead for 3-5 minutes before running.Spread the word with a tweet!Click To Tweet
This little baby workout is a great dynamic but inconspicuous way to keep circulation and suppleness in your muscles throughout the day. That said, I would still advice getting up throughout the day for mini walking breaks–at the very least, to get water (keep a water bottle at your desk!), go to the bathroom (please), and either pack a lunch so encourage your lunch workout habit or make sure that you walk as much as you can during your lunch break.
And then. GET BACK TO WORK.
How do you stay limber throughout the day? Have you ever done something like this at work?
If you are a 9 to 5’er, when do you work out?
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