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Quick Office Workouts and Exercises
Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.
Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.
Back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.
Leg Extension, Hip Flexion and Inner Thigh
Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side.
Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.
Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently. Repeat.
Chair Squat and Tricep Dips
Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.
Dips: Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.
Standing Leg Exercises
Standing Hip Flexion: Stand with abs in, spine straight. Lift leg up until level with hip. Hold for 2 seconds, repeat other side.
Leg Lift: In same starting position as above, lift left leg straight out to the side a few inches off the floor. Hold for 2 seconds, repeat on the other side.
Front Raise, Overhead Press and Bicep Curl
Front Raise: Sit in chair, abs in and spine straight. Hold water bottle in right hand and raise arm up to shoulder level. Hold 2 seconds and repeat other side.
Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other side.
Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder. Repeat other side.
Abs
Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 2-3 seconds and repeat.
Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat.
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