A MINI WORKOUT FROM YOUR DESK!

 

Desk bound Workout: Six Upper-Body Stretches to Release Tension

If you're someone who spends a lot of time at a desk, it's easy to develop tight shoulders, stiff muscles, and poor posture. The following deskbound workout targets these areas, helping to relieve tension and improve mobility. You’ll need a resistance band to perform these exercises, and each one can be done in a seated or standing position, depending on your preference. In just 15 minutes, you can release built-up stress and feel more energized.

1. Band Pull-Apart and Lean Back

Target: Upper back, shoulders, and core

• Sit up straight and slightly forward in your chair to create space to lean back. Loop the resistance band around your wrists and hold it with both hands.
• Pull the band apart, maintaining tension, then lean back at a 45° angle, engaging your core to support your spine.
• Hold for a moment and then return to the starting position slowly, releasing the tension in the band.
• Repeat for 30 seconds, then rest for 15-20 seconds.

Tip: This movement opens up the chest and relieves tightness in the upper back and shoulders, which is common after long periods of sitting.

2. Front Raise

Target: Shoulders, upper chest, and core

• Hold the resistance band with both hands. Place your left hand on your right knee for stability.
• Extend your right arm straight out in front of you, keeping it parallel to your leg.
• Engage your core and slowly raise your arm to shoulder height, then lower it back down under control.
• Switch sides after 30 seconds.

Tip: This exercise strengthens the shoulders while engaging the core, which is key for supporting posture and relieving lower back tension.

3. Band Pull-Apart and Torso Twist

Target: Shoulders, upper back, and obliques

• Hold the resistance band with both hands in front of your chest at shoulder height.
• Pull the band apart as you rotate your torso to the left. Return to center and rotate to the right.
• Focus on maintaining good posture and controlled breathing as you twist.

Tip: This move stretches the chest and shoulders while engaging the core and improving spinal mobility, helping to relieve stiffness from sitting.

4. Overhead and Rear Pull-Apart

Target: Upper back, shoulders, and arms

• Loop the band around your wrists and extend your arms straight overhead.
• Pull the band apart, keeping your arms overhead, and then slowly lower them behind your head.
• Aim to touch the band to the middle of your back, then slowly raise it back up to the overhead position.

Tip: This exercise helps to open up the chest, counteract hunched shoulders, and mobilize the shoulder joints. It’s great for relieving the tension that builds up from slouching.

5. Side Raise

Target: Shoulders and arms

• Hold the band in both hands. Place your left hand on your right hip to stabilize your lower body.
• Raise your right arm out to the side, keeping a slight bend in your elbow, until it reaches shoulder height.
• Lower your arm slowly, maintaining control, then switch sides after 30 seconds.

Tip: This movement targets the side deltoids (shoulders) and helps to improve posture by strengthening the upper body.

6. Big Arm Circles

Target: Shoulders and arms

• Hold the band in both hands with slight tension.
• Rotate your arms in large circles for 30 seconds, then reverse the direction. Focus on controlled movements and avoid any jerking motions.

Tip: This exercise is excellent for warming up the shoulders and improving their mobility. It also helps release any tightness in the upper body after a long day of sitting.

How to Do the Deskbound Workout:

• Duration: Perform each move for 30 seconds, then rest for 15-20 seconds.
• Rounds: Aim for 3 rounds, with one minute of rest in between each round.
• Total Time: This routine should take about 15 minutes.

Why It Works:

This deskbound workout combines stretching, mobility exercises, and strength movements that target key areas affected by sitting for long hours. By incorporating these stretches into your daily routine, you’ll improve posture, reduce muscle stiffness, and alleviate tension in the shoulders, neck, and back. Plus, these exercises engage the core, which helps support a stronger, more aligned spine.