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Desk Push Ups
Desk push-ups are a great way to keep your upper body toned and in shape. The push
up works the shoulders, chest, and tricep muscles. Do 3 sets of 12 repetitions. Rest 1
minute between sets. To increase the intensity of this exercise, use a lower table.
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Step 1 |
Stand with your feet hip distance apart and far enough away
from your desk so your chest will come to the edge. Place your hands on shoulder distance
apart in the edge of a table or desk. |
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Step 2 |
Lower your body so it is just over the desk. Your elbows
should come to a 90 degree angle and your chest should be right between your hands. |
| Note: |
Hold your abdominals firm and keep your back flat, don’t let yourself arch. |
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Step 1 |
Position yourself on the floor, face up, knees bent, and feet
flat on the ground. |
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Step 2 |
Place hands under chin.The chin is not to rest on the hands; the hands are to be used
only as a reference point to stop the head from moving ahead of the shoulders during
the exercise. |
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Step 3 |
Initiate tension in the abdominal muscles. The abdominal
muscles should jump out a little (as opposed to sucking them in). |
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Step 4 |
After initiating tension in the abdominal muscles use the contraction of the muscles to
pull the ribs to the hips.This is actually a small movement and your lower back should
not leave the ground.
On the return movement to the ground do not relax the muscles but maintain some degree
of tension
Try performing 5 to 10 repetitions concentrating predominately on technique |
To help counter the effects of many job requirements that place heavy
demands on postural muscles and the constant effect of gravity on our body try these
exercises to build postural awareness, strengthen and improve postural alignment. As
always please check with physician before attempting any of these exercises.
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Step 1 |
Using a stability ball practice holding postural alignment.
Sitting on the ball place your feet shoulder width apart, ankles stacked under knees and
knees in line with feet pointing straight ahead if possible. Sit up straight by lifting
rib cage, tightening abdominals, and slightly retracting shoulder blades.
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Gently hold on to the side of the ball. Continue to breath
and try to hold this position for thirty seconds. |
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Step 2 |
To increase the challenge to the postural muscles try this
following exercise.
Gently shift your weight to the right leg and carefully lift the left foot two inches off
the ground. Proceed with caution as the ball may shift, requiring more concentration to
maintain alignment. |
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Try holding your foot off the ground for 5 to 10 seconds.
Gently return your foot to the ground and repeat procedure with other leg. (Whenever using
stability ball please be aware that the challenge of the ball is in its instability and
this requires total concentration at all times.) |
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