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STANDING EXERCISES

August 20, 2015 Ryan Roberts

Over the weekend, at the design indaba, a lot of customers were mentioning how they exercise regulary, and how they don't need to stand and work. Surprise, surprise, if you are one of these people, studies show and prove that  exercise does not counteract the effects of prolonged sitting.

It’s a lot harder to get sleepy at your desk if you’re standing. You are constantly aware of your body.

Standing is like walking: It increases energy, burns extra calories, tones muscles, improves posture, increases blood flow and speeds up metabolism. Standing can get a bit uncomfortable, but if you soldier on a little longer, you will see results within two weeks. We do advise that you consult your doctor before deciding to stand for your health. easing into it if possible. Stand for 2 hours, sit for thirty minutes or an hour, repeat. Or whatever is most comfortable for you — the key is comfort and doing what is best for your body type, health condition, and personal work scenario.

Here are some exercises you can do:

Single Leg Balance & Reach

  • From a straight posture sightly bend knees.
  • Slowly reach one leg straight out front then move back to starting position without putting it down.
  • Using the same leg, slowly reach out to the side the move back starting position without putting it down.
  • Using the same leg, slowly reach out to the rear the move back starting position without putting it down.
  • Complete this series 10 times around then switch legs

Calf Raises

  • From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Tucked In.
  • Rise up to the ball of your feet & hold for a 12 count.
  • Lower to a standing position.
  • Repeat throughout the day

Quad Stretches

  • From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Tucked In.
  • Reach behind you & grab one of your ankles keeping your foot behind you.
  • Slowly pull on your ankle while slightly pushing your hip forward.
  • You should feel a nice stretch through your quadricep (the muscle in front of your thigh).
  • Repeat on other leg.

 Glut Holds

  • From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Tucked In.
  • Shift your weight to one leg & slowly raise your other leg behind you while keeping your hips square to your desk.
  • Hold for a count of 10.
  • Repeat on the other leg.

Hamstring Stretch

  • From a straight posture: Shoulders Back, Back straight, Chin Up & Buttocks slightly Tucked In.
  • Shift your weight to one leg, place your other leg in-front of you resting on your heel.
  • With a flat back slowly bend at the hips to a 45 degree angle while keeping your hips square to your desk.
  • Hold for a count of 10.
  • Repeat on the other leg.

Leg Curls

  • From a straight posture: shoulders back, back straight, chin up & buttocks slightly tucked in.
  • Shift your weight to one leg & slowly bend your other leg behind you while squeezing your buttocks.
  • Hold for a count of 10.
  • Repeat on the other leg.

Chest Stretch

  • Bend your below & hold them at your waist.
  • Slowly squeeze your shoulder blades together.
  • Hold for a count of 10.

Good Posture...Yes, that's it!

Standing at your desk with straight posture, which includes holding your shoulders back, keeping your back straight, chin up & buttocks slightly tucked in.

Good Posture:

Helps us Breathe Better.

When we breathe better we stimulate our metabolism and are also able to burn calories faster.

Uses More Calories.

Standing up straight  will burn more calories a day. Not only because you are building muscle but because you are using more energy.

Builds Strength.

Standing up straight on a regular basis builds muscle & strength, specially core muscles which in your abdomen and back.

Sheds 10 kg's Instantly.

When we slouch we let our guts hang out and we look heavier than we really are.  Good posture forces us to pull everything up and in and we look thinner.

 



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