How To Exercise While Sitting – Sometimes sitting for several hours is unavoidable, whether you’re on a plane, in a car, or at a desk. That’s why I’m sharing with you this full-body program with all the exercises you need when you’re stuck in a sitting position.
This is the exercise I do to feel relatively fit and happy when I’m stuck on a long, cramped plane ride. Of course, non-seated or moving exercises are generally better for your body, but sometimes you get stuck in a sitting position, and these seated exercises give you a realistic option to still incorporate movement into your body.
How To Exercise While Sitting
This procedure can also be done if you are recovering from surgery or have an injury that prevents you from standing or moving.
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Don’t be ashamed to do this exercise while sitting. I believe fitness and well-being are more important than what strangers think of me. Being weird is cool. I’m not ashamed of doing these exercises (and others) at the airport or in the office.
I’ve included variations for crowded or uncomfortable spaces, like on a plane, to ensure you respect the boundaries of the personal space of those around you.
In this video I present a series of exercises that can be performed in a seated position, starting from exercises for the feet and ankles, up to the head and neck, up to creating a challenge for the whole body.
This program can last anywhere from 20 to 60 minutes, depending on how long you do each exercise and how many times you do it.
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Tech Notes – Throughout the video, focus on actively pushing your legs down to keep your core engaged.
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If you are looking for a detailed written explanation of all the seated exercises in the video, here it is!
Press your toes into your heels, lifting your arch (don’t squeeze your toes!)
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Stretch your toes forward and point them as far apart as possible (try to draw a straight line from your shins to your toes)
Holding one leg, lift the other leg as high as possible without leaning or bending the spine
Raise your arm and slowly rotate it towards you so that your hand is facing behind you (internal rotation)
Extend your arms in front of you, with palms facing you. Place your opposite hand on your back and press into your palm, away from your body, to feel the stretch.
Easy Ways To Exercise While Sitting At Your Desk
Rotate your arms so your forearms are facing up. Pull your fingers towards you with the opposite hand
Using the thumb and forefinger of one hand, pinch the tape between the thumb and forefinger of the other hand
About the Author: Dean Pohlman, founder and CEO of Man Flow Yoga, author of Yoga Fitness for Men, expert on Yoga Fitness for Men.
Dean Pohlman is an E-RYT 200 certified yoga instructor and founder of Man Flow Yoga. Dean is widely considered an expert in men’s yoga. He worked with a physical therapist to create a yoga program to improve back health and spinal regeneration. His workouts and programs are used by professional and competitive athletes, athletic trainers and personal trainers; and has been recommended by physical therapists, doctors, chiropractors and other healthcare professionals.
Exercises (under A Minute) To Improve Flexibility While Sitting At The Desk
Dean is a best-selling author who has published books through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French and German; as well as co-producing the Body by Yoga DVD series, which has sold more than 40,000 copies on Amazon since its release in 2016.
Man Flow Yoga has been featured in Muscle & Fitness, Mens’ Health, The Chicago Sun, New York Magazine and many other major media outlets.
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How To Stay Fit While Working In An Office: Tips, Hacks, And Devices
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Whole Body Exercises To Do With Your Chirp Wheel
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Performance cookies are used to understand and analyze key site performance metrics, helping to provide visitors with a better user experience. Caroline Igo (she/her) is a Health Editor and certified as a Sleep Science and Stress Management Coach by the Spencer Institute. She holds a bachelor’s degree in creative writing from the University of Miami and continues to develop her skills in her free time. Before joining the show, she Caroline wrote for former CNN host Daryn Kagan.
We spend most of our lives in a sitting position. We sit down to work, we sit down to eat, and at the end of the day we relax on the couch. According to a study published in the medical journal JAMA, one in 10 Americans spends at least eight hours a day sitting and reports being physically inactive.
Luckily, simple changes can help you become more physically active, even when you’re sitting at your desk. Start with simple exercises. Here are eight seated exercises that anyone can do throughout the day.
Exhausted Woman After Exercise Drinking Water While Sitting On Bench 35033042 Stock Photo At Vecteezy
This simple exercise must be performed carefully and does not require much effort: you can even do it during a work meeting. Start by sitting in a chair. Then lift one leg slightly off the floor and point your toes up. Slowly rotate the cube clockwise 10 complete circles, then counterclockwise. Repeat with the other leg and relax your ankle while sitting.
Recent research shows that training the soleus muscle of the calf has a very beneficial effect on our health. Simple seated push-ups can improve blood sugar regulation, meaning they have the same effect on the body as a full-body workout. This exercise involves placing both feet on the floor. Sit with your back straight and lift your heels, then relax your muscles. The back half of your foot will land back on the floor.
This exercise develops upper body strength and increases range of motion. Sit with your back straight and cross your arms over your body, hugging it. Keeping your feet flat on the floor, rotate your body to the left and hold the position for a count of five. Then repeat on the other side and make sure your hips are still facing forward.
Raising your arms while sitting is a great way to increase blood flow and stretch. Start by leaning your back against a chair. Straighten your arms at your sides, with thumbs pointing outward. Raise your arms and lower them to your sides, then repeat for three sets of 10.
Leg Exercises While Sitting: Tone Your Legs While Seated At Your Desk
This exercise will work your legs and abdominal muscles a bit. Sit with your back straight and close to the edge of the chair. Hold onto the sides of the chair and lean back, keeping your spine as straight as possible. Lift both feet a few inches off the floor and place them back on the ground. Repeat for three sets of 10.
Toe taps can help strengthen and lengthen your ankles. Start by placing your feet on the floor and your knees at a 90-degree angle. Slowly lift your toes off the floor and lower them again. Repeat for three sets of 10.
While this exercise may seem a little fun, it is an easy cardio exercise designed to improve your core muscles. First, start with your feet on the floor (you can walk on your heels) and move them slightly forward in the chair. Then straighten your left knee so that your leg is straight and
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