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Resistance Band Exercises at the Office

Resistance bands provide a convenient and low-cost way to strengthen and stretch your muscles throughout the day. You can store the bands in your desk drawer or cabinet for easy access. Taking fitness breaks throughout the day can relieve muscle tension and reduce injury risk. Consult your doctor before starting any new exercise program.

Arms

Resistance-band curls help strengthen and stretch your arm muscles. Work on strengthening your biceps by forming the resistance band into a loop. Hold the loop in front of your body so the lower portion is just below your waist while either sitting or standing. Place your right hand on the lower band, palm facing down. Place your left hand on the top loop portion, with palm facing up. While firmly gripping the band with both hands, stretch it as far as possible. Hold this tension for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.

Back

Sitting in a chair during all day can result in slouched posture. Use your resistance band to strengthen your upper-back muscles, improve your posture and better support your spinal column. Place the band at chest level in front of your body with elbows bent at a 90-degree angle. Turn your palms to face the floor and grab a band end with each hand. Your hands will be slightly wider than shoulder-width apart. Tighten your abdominal muscles. Stretch the band by bringing your shoulder blades together. Hold this position for 10 seconds. Slowly return to the original position and relax for 10 seconds. Repeat this exercise 10 times.

Legs

Sitting in a chair all day can hinder circulation to the lower body. Work on improving your lower-body circulation and functioning level by stretching and strengthening your ankle and foot muscles. Take a short break for resistance band exercises known as plantar flexions. Sit upright in your chair with feet shoulder-width apart. Loop together one end of the resistance band and slide your right foot into the loop. Place your heel on the floor. Hold the other band end with your right hand. Press your foot toward the floor as you stretch the band. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Do a set with your left foot and hand.

Hands

Many office workers sit at a computer all day using the keyboard repetitively and increasing the risk of carpal tunnel syndrome. A resistance band can help you improve strength and flexibility in your hands and fingers. Loop together a resistance band. Place the band over the first knuckle of each finger, including your thumb. Separate your fingers and stretch the band as far as possible. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise five times whenever you feel tension building in your hands.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.