When you’re working from home during spring and summer, it’s not so bad. The nice weather means you can still get out and about for an hour’s exercise when you need to. During the winter months, it’s not so easy. Cold rain and snowy, icy conditions aren’t the best motivator for keeping fit. Fortunately, there are some handy exercises you can do to keep up with your fitness, even while you’re stuck indoors.
Stretch your arms
Take your left arm and stretch to the right across your body. Use your right arm to hold the stretch and count to five. Repeat this five times, then switch to the other arm and do the same.
Lift your legs
This is good for tight hamstrings. Wheel you chair back from your desk. Then, sitting with your back straight, stretch out your left leg and lift it until it touches your desk. Hold for a count of five and place it back on the floor. Switch to your right leg and do the same. Try 5-10 reps of this exercise.
Rotate your waist
Sit up straight and cross your arms across your chest. Turn your whole upper body as far as you can to the left, hold for a count of five then return to centre. Now do it the other way. Keep going until you’ve done five reps in each direction.
Perch yourself on the edge of your chair, using your hands to hold on to the chair seat. Stretch your legs all the way out in front of you, with your heels on the floor. Slowly lift up your right leg as far as it can comfortably go. Hold for a count of five, then lower it down and switch to your left leg. Repeat five times on each leg.
Take your desk water bottle and pop it between your legs. Sitting with your back straight and your arms by your side, gently squeeze the bottle between your thighs. You should feel a good stretch across the top of your thighs. Try 10 reps then up it as you get more confident.
Twist your abs
Sit up straight on the edge of your office chair and cross your arms over your chest. Clench your stomach muscles so they’re tight, then gradually turn to the right – don’t forget to breathe! Hold for a count of five then return to centre. Keep going until you’ve done five in each direction.
Work your wrists
Stand up and place your hands flat on your desk, with your fingers facing each other. Now, gently bend at the elbows until you get close to your desk. You should feel a stretch in the back of your wrists. Try this five to ten times then shake out the tension.
Stretch your sides
Raise your arms above your head and put your hands together. First, move them as far as you can to the right and hold for a count of five. You should feel a gentle stretch down the side of your body. Repeat on the left hand side – do ten reps.
Stretch your shoulders
Not everyone can do this, so don’t worry if you can’t. Reach behind you, under your shoulder with your left hand. Then reach behind you over your shoulder with your right hand. See if you can hook your fingers together. If you can, gently pull in opposite directions until you feel a stretch in your shoulder muscles.
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