- Sit at the edge of a standard office chair with knees bent at a 90-degree angle and arms folded across your chest. Keep your torso upright and shoulders in neutral position. Tilt your pelvis back, compressing your abs and slightly rounding your back. Keeping your pelvis tilted, straighten your spine so your upper body almost touches the chair back. Tilt your pelvis forward and raise your upper body back to neutral. Repeat 10 times.
- Sit at the edge of a swivel office chair, the knees bent 90 degrees and your arms across your chest. Keeping your upper body facing forward, swivel the chair bottom to the left, then back to center, then to the right. Repeat 10 times.
- Sit at the edge of an office chair, knees bent 90 degrees and arms across your chest. Keeping your lower body stationary, tilt sideways at the waist, hold for one beat, return to center, then tilt to the other side and hold. Repeat 10 times.
- Stand with feet at hip width and hands on hips. Keeping your upper body stable, shift your hips to the right, back to center, then to the left. Repeat 10 times.
- This one requires an adjustable office chair. Stand and lower the chair so that the seat is slightly below knee level. Stand with feet together, about one foot away from the seat of the chair. Bend at the hips, putting both hands on the chair seat so your torso is parallel to the floor. Tighten the abs and glutes and extend your left leg backward until it is parallel to the floor. Rotate your torso to the left with your left arm extended overhead. Look toward your left hand and hold for three counts. Return to the starting position and repeat with the other leg. Repeat a total of 10 times.
previous post
next post