Work Out with a Water Bottle
People who sit hunched at desks all day often develop pain in their back, shoulders, and neck. To alleviate pain, Porter recommends a series of three exercises done in a chair, using a plastic water bottle.
[su_note note_color=”#fff” text_color=”#484e59″ radius=”5″]To get into position, sit halfway off your chair keeping your back straight and shoulders down and pulled back. Place a plastic water bottle between your knees, lining up your ankle with your knee, so that your thighs and calves are at a 90-degree angle. Make sure your feet are about 4 inches apart. Turn this into an exercise for your thighs by squeezing the water bottle 30 times.[/su_note]
Sitting Elbow Curls
To open up your chest and shoulder muscles, try these elbow curls.
[su_note note_color=”#fff” text_color=”#484e59″ radius=”5″]Raise your arms at your sides and bend your elbows, so that your knuckles are at your temples. Bring your elbows together and then all the way back to the starting position at moderate speed about 30 times.[/su_note]
Arm Circles
Increase flexibility and improve posture with gentle arm circles.
[su_note note_color=”#fff” text_color=”#484e59″ radius=”5″]Raise your arms straight out to your sides and press your shoulder blades together. Extend arms with palms down, thumbs facing forward, and do 20 forward circles with your arms. Then flip your palms up, thumbs facing behind you, and do 20 backward circles with your arms.[/su_note]
