Even sitting in the office, you can practice the muscles using isometric exercises. They don’t require to get up from the table, so they do not cause any unnecessary attention. It is a very useful idea, because cardiologists believe that sitting kills so they advise you to be physical active at least a little on every hour. These exercises may not build your muscles, but surely can help you maintain your muscle strength and free the accumulated tension. Here’s how they work.
You can do this stationary exercises while you are taking a tedious and long phone call. Sit up straight, feet should stand flat on the floor. Tighten your abdominal muscles just as you are tightened to doing regular sit-ups, and keep them clamped at least ten seconds. Do three repetitions of this exercise three times.
Pressing down triceps
When your hands are not busy typing on the keyboard, mouse or phone, take the opportunity to do this exercise. Get closer to the desk chair and place your forearms on the table so the arm bent at 90 degrees. Make a fist and turn your hand as if you are doing a twist with weight in the hand. Then firmly press your hands and triceps press down and at the same time try to keep your shoulders pressed down. Hold this position for ten seconds. Repeat the exercise six times.
While you are reading something on the screen and your hands are free, you can do the lifting biceps. While sitting at the table, bend your elbows and forearms under the table with his palms upward. Push the table below with your arms muscle like you want to raise the table. Maintain the pressure for ten seconds, then relax the muscles. Perform this ten times, trying to maintain normal breathing and that you back straight.
Sit on the edge of the chair with your feet on the floor and straight back. Raise your heels off the ground, while your fingers remain on the floor, with tight calf muscles. Hold this position for ten seconds. Repeat this isometric lifting sheets three times.
This is an important exercise, because the tension from sitting so long and stressful situations as a rule accumulates in the neck. This isometric exercise engages neck extensors, which are on the back, to ease tension and strengthen them. Sit on a high chair and raise your hands above your head. Bend the elbows, twist the fingers, and set both interlaced fingers behind your head. Push the head back and hands forward. Hold this position for five seconds before you relax your muscles. Repeat this five times.
Stretching the leg
While you are sitting upright in a chair, put your forearms on the back of the chair and hold it strong. Slowly extend one leg in front of you and tighten the quadriceps. Keep your legs in this position for ten seconds before dropping to the floor. Repeat 12 to 20 times, then do the same exercise with the other leg.