Pull out and keep: work-based exercises

Your Work-based Work-out

Pull out and keep this handy guide to help yourself stay fit and flexible during your working day – even whilst at a desk! LTHT Physiotherapist Courtney Robinson demonstrates a range of simple exercises and stretches you can do at any point in the day.

Sit to stand

1. Sit on a firmly placed chair (placed against a wall to prevent it from moving if necessary). 2. Cross your arms over your chest (you may use them for support if required). 3. With your feet slightly apart, lean forward, so your shoulders are over your feet and stand up fully. 4. Slowly return to sitting.

Active trunk rotation

1. Sit tall.

2. Cross your arms on your chest. 3. Slowly twist your trunk to one side. 4. Slowly return to the neutral position and repeat to the other side.

Wall push-ups

1. Stand at one arm’s length from a wall.

Increase the distance to increase the difficulty of the exercise. 2. Place your hands on the wall. 3. Bend your arms and lean your upper body forward slowly. 4. Straighten your arms and push your upper body back. 5. Keep your body in a straight line. 6. Prevent your lower back from arching by lightly engaging the abdominals and by squeezing the glutes.

Pull out and keep this handy guide to help yourself stay fit and flexible during your working day – even whilst at a desk! LTHT Physiotherapist Courtney Robinson demonstrates a range of simple exercises and stretches you can do at any point in the day.

Strengthening triceps

1. Sit and place hands on the edge of a firmly positioned chair (place against wall if necessary). 2. Slowly lower your body in front of the chair by bending the elbows and the knees.

3. Straighten your elbows by pushing up on the chair.

4. Return and repeat.

Side bends

1. Stand up straight with arms loose by you side and feet shoulderwidth apart. 2. Side bend to one side. You can slide your free hand on your thigh to guide the movement.

3. Side bend to the opposite side.

Perform the movement in a slow, controlled manner.

Lunge with overhead reach

1. Stand with your feet shoulder width apart. 2. Lunge forward with your right leg while reaching overhead with both arms.

3. Return to your starting position, then repeat with your left leg.