Marla Ahlgrimm Lists Top Five Office Exercises

Those stuck behind a desk for eight hours (or more) each day often wonder how they will ever find time to work their muscles. Marla Ahlgrimm, a leading women’s health expert from Madison, Wisconsin, says it is possible and here lists her favorite stretching exercises that can be performed with no equipment – or without interfering with the day’s productivity.

1. Forward chair stretch

A quick and easy way to rest the eyes and return elasticity to muscles. Marla Ahlgrimm explains this stretch begins in a forward facing position toward the front of an office chair. Bend toward the floor and let arms dangle until tension is felt in the hips. Return to a sitting position and repeat.

2. Back stretch

From as far back in the chair as possible and with a straight back, lift arms up similar to when yawning. Hold for five seconds and release. This is another tiny break for the body and mind.

3. Side chair stretch

Marla Ahlgrimm reports that many women feel stiff and even sore after a day sitting stationary. However, these side stretches take literally seconds but can help relieve an aching back for hours. Sitting as straight as possible with one arm crossed to the other side’s chair rail, twist and pull. Hold this position for three to five seconds then repeat on the opposite side.

4. Standing back stretch

Let the legs have a rest for a moment with the standing back stretch. According to Marla Ahlgrimm, two to three of these per day can work wonders for a wandering mind. Simply stand up with an arched back and reach for the sky.

5. Wall stretch

Marla Ahlgrimm has saved her favorite, must-do stretch for last. The wall stretch improves posture and alleviates tension in about 60 seconds. Back against the wall, lean with slight force until the spine is straight. Lean forward, breathing in a controlled pattern, until the fingers reach the floor. Slowly stand up and enjoy the invigoration!