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This is generation chair. At work, at home, in our free time, we're all stuck in them. Whether you're planted in front of the television, on your computer obsessing over Facebook, or engaged in your exciting career as an ocularist; butt fatigue is a problem and excessive amounts of immobility aren't good for anyone. Luckily, we're here to help.
You may be stuck in a chair, but there are ways to feel like you aren’t. You can energize your body without getting up. Try our 5 easy exercises and instead of cramping up and hunching over, you’ll find yourself relieved and revived while doing your daily chair-sitting chores.
Disclaimer: By no means should you partake in any of these if you feel they may be detrimental to your health. It’s probably a good idea to consult a physician before trying them out. Also we will not be held responsible for any resulting increase in attractiveness. If you do these and become irresistible to the opposite sex, it’s not our fault.
Keeping Your Triceps In ShapeIt may not seem like it, but you can work out those triceps from the comfort of a chair. “But how?” you ask. “It's easy” I say. As the image above indicates, from the sitting position you can workout your triceps from a couple of different positions. Here's how...
From the sitting down position, place both hands on the armrests of the chair and slowly put the weight of your upper-body into your arms, while slowly pushing up. You don't need to go all the way up, but instead push up only a few inches and then slowly come back down. A couple of reps and you'll feel the burn.
It's easy way to keep your arms busy during the day. Of course, you'll want to stretch out your arms afterward to keep your muscles loose and fit.
If you don't have armrests or your armrests don't seem stable enough for the exercise, no problem. Simply use the sides of your seat. Place both hands adjacent to your hips, if you can, and use the sides of the seat to do the above mentioned lifts. For a little bit of added difficulty, try sliding your bum off the seat of the chair and slowly push up from beneath the level of the chair. Novices should stay away from the harder one until you feel comfortable doing so.
An Exercise For Your CalvesOh those poor calves, all they do when you're sitting down all day is just idly stand there, like tall mounds of firm jello waiting for a bit of attention. The good part is that unlike jello, giving attention to your calves doesn't require them being eaten (unless you really think they taste that good, but yuck). It's pretty simple...
From the sitting position, place both feet in front of you; make sure your body is squared (or aligned in a straight direction). From here – one leg at a time – use the muscles in your calf to lift off from your heel, while keeping the ball of your foot firmly planted to the floor.
You'll want to lift to the full extent of your ball arch. Of course, don't lock your joints and ensure you do it slowly so that you feel the muscles in your calf tighten as you extend up and down. A few slow reps per leg (or until you feel comfortable to stop) is a good way to keep your legs from feeling completely like gelatinous tree limbs towering idly in a forgotten forest. Of course, you might want to stretch afterward or during a break so the muscles don't tighten.
Attacking The Core With Double Knee-LiftsDouble knee-lifts sounds like a simple thing, but it works out your legs, your mid-section and your core. It's a great exercise to help feel the burn without having to get up and do a whole bunch of other unsavory exercises that requires big weights and equipment that probably made the former muscles on Arnold's body smile with glee. The exercise is pretty easy to do, as you can either use the armrests on your chair or the sides of the seat to keep yourself steady – as usual, you'll need to be square and centered so you're not throwing your mass in the wrong directions.
Simply put both legs together and begin lifting, very slowly, until your feet have cleared about six inches from the floor. Slowly lower your legs without actually planting your feet back on the floor. A few of those bad boys and you'll be feeling it all throughout your body. You get a good attack on various parts without ever having to step foot away from your comfort zone (or work place).
Increasing Posture With Shoulder-Rolls And Neck StretchesThis is perfect for increasing the quality of your posture. It's perfect for those long days where sports fill the TV screen all afternoon or office work keeps you busy all day long. Now when you stand up, walk around and go to places, people will think you're a professional equestrian rider. It's a simple exercise that involves nothing more than rolling your shoulders and tilting your head. But it requires a bit more precision in the execution of your motion than just rolling shoulders and tilting heads.
First, you need to square your body. Make sure that your shoulders are perfectly aligned. Sit up completely straight, make sure that that you aren't sticking out your chest, but make sure that you aren't hunching over either.
After getting your upper body in order, begin to slowly roll both shoulders backward so that your chest and shoulders are as aligned as possible. At the same time, simultaneously tilt your head up to look at the ceiling. Hold the position for five seconds.
Try it a few times if you begin to feel yourself hunching over.
Arm Rolls For EnduranceThis one is more about building endurance and shoulder muscles. The main idea is that it'll make your upper chest structure feel sturdier. The exercise requires a bit of arm space.
Simply stretch your arms out to full length to your sides. Hold them at shoulder level. Rotate your arms slowly in small circles. A few times forward and a few times backward. You should instantly feel the burn in your deltoids and part of your pectoral muscles.
If you can't completely strech out your arms, put your hands behind your head and interlock your fingers like you're being arrested. Make sure that your arms are even. Unlock your fingers and hold your hands up so it looks like you're doing the robot dance (you can use the interlocking finger process to even out your body and ensure that your arms are leveled). Your shoulders and upper body should be level and your hands should be in the air. From here, you're going to do the same exercise – making small rotations using your shoulders, very slowly, a few times forward and a few times backward. And boom! You've just done a full workout without having to step a foot away from your chair.