This proves to be quite difficult for many cube-dwelling corporate warriors. This article will provide the reader with concrete examples of ways to increase health, energy, mobility, and core strength all while seated (or standing) at your own desk. Fitness at Work will only require about 10 minutes a day which can even be broken up into shorter increments and done throughout the work day.  And, for those concerned with being stared at, most of these can be accomplished surreptitiously!

Before we get started, let’s take a look at some of the specific impediments to our health, vitality, and fitness that may be exacerbated by sitting at a desk, working on a computer 8+ hours a day, 5 days a week:

• General fatigue
• Short-range stiffness
• Stiff neck, neck pain (pain in the neck?)
• Low back trouble, ruptured/herniated/bulging discs, etc.
• Carpal tunnel syndrome
• Expanding waist line
• Lack of good overall muscle tone

Try to perform the following exercises a few times a day to reduce tension from the daily grind!

Neck Mobility

• Up/Down (Lift up from crown of head, slide down along plane of jaw)
• Left/Right (Turn head as far left as possible without pain, turn as far right as possible)
• Side/Side (Tilt head down to left, move from corner of jaw, repeat to right)
• Full circle

Shoulder Mobility

• Roll both shoulders backwards (Lift shoulders up towards ears, roll backward fully articulating the range of motion, drop them down as far as comfortable)
• Roll both forward
• Alternate shoulder rolls (Roll left shoulder back as described above while pushing right shoulder forward then switch)

Wrist Mobility 

• Hold both hands in loose fists, make circles clockwise and counter clockwise with wrists
• Begin with left wrist, hold in fist as above, lift wrist up, to the outside, down, to the inside, reverse direction and repeat with right wrist

Finger Mobility

• Begin circling fingers with thumb (5 times) then continue with each additional finger
• Circle fingers from pinky in the opposite direction

Core Strength

• Tilt the pelvis up slightly while rolling the shoulders down, creating a “scooped out” concave with your torso. As you do this exhale and tighten all the core muscles and muscles around the core
• Hold the tension for 5 – 8 seconds, then release allowing the breath to rush in as your abdomen naturally expands out again
• Repeat 5 to 10 reps

Remember, just a short 10 minute break a few times a day will do wonders to increase your concentration, productivity, and mental health!

 Let me know how these exercises work for you.  Also, how do you relieve stress at work?

Want to know more?  Check out Warrior Fitness: Conditioning for Martial Arts!