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12 Ergonomics Exercises you can do While Sitting at Work

12 Ergonomics Exercises you can do While Sitting at Work

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at your desk, 12 Video Playlist” by clicking play on the image above or visiting our YouTube channel.

We have compiled videos of 12 exercises you can do at your desk:

Ergonomics Consultants, Office Assessments, | Solutions Northwest Inc.Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

  1. Outer Hip Exercises
  2. Stomach (abdominal) exercises
  3. Forearms, Wrists, and Hands
  4. Neck Exercises
  5. Spine Exercises
  6. Chest + Back Exercises
  7. Lower Back exercises
  8. Foot Exercises
  9. Planks from your desk
  10. Hip Exercises
  11. Posture Strength
  12. Inner Thigh Stretches

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.

Be sure to share these ergonomics tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Subscribe to our ergonomics blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in: Seattle, WA, Tacoma, WA, Olympia, WA, Vancouver, WA, Kent, WA Renton, WA, Beaverton, OR, Portland, OR, Salem, OR, San Diego, CA, Carlsbad, CA, La Jolla, CA, Irvine, CA, Costa Mesa, CA, Newport Beach, CA.

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Exercise at your desk: Inner Thigh Exercises

Exercise at your desk: Inner Thigh Exercises

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Olympia, Seattle, Salem, Portland, Arcata, and more.)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at your desk: Inner Thigh Exercises” by clicking on the image above or visiting our YouTube channel.

After watching the video, find more exercises you can do at your desk:

Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone.

Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Exercise at Your Desk: Stomach (abdominal) exercises you can do from your office chair.

Exercise at Your Desk: Stomach (abdominal) exercises you can do from your office chair.

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at Your Desk: Stomach (abdominal) exercises you can do from your office chair.” by clicking on the image above or visiting our YouTube channel.

After watching the video, try reading one of our Related Blog posts about ergonomics safety in the office or at the workplace:

After watching the video, find more exercises you can do at your desk:

Working out can seem like quite the chore, but our Ergonomics Consultants at Solutions Northwest, have compiled a list of exercises that you’re able to do at work – and better yet, you can do most of these exercises while sitting down on your office chair.

Check out this playlist of exercises that strengthen your core, improve your posture while sitting, and provide enough strength to make it through a sedentary, office workday.

Ergonomics Exercises you can do at your desk Playlist:

Our ergonomics experts have assembled these workouts for you in order to help make your office an injury free work zone. Be sure to share these tips with your employees, especially if you work in the Human Resources or Office Administration department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Exercise at Your Desk: Hip exercises that strengthen your lower back and improve posture.

Exercise at Your Desk: Hip exercises that strengthen your lower back and improve posture.

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Olympia, Seattle, Salem, Portland, Arcata, and more.)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at Your Desk: Posture Strength – Hip Exercises to help adjust to sitting at work” by clicking on the image above or visiting our YouTube channel.

After watching the video, try reading one of our Related Blog posts about ergonomics safety in the office or at the workplace:

After watching the video, find out how Posture can affect your mood and success at work from our previous blog:

Just sitting up straight, a simple power pose, may increase self-confidence.” European Journal of Social Psychology

The Mind-Body Connection

The mind-body connection refers to the ways our mental state and mental processes affect our physical body. For example, when you’re happy you smile or when you’re upset, you may frown. Research has revealed that the reverse may be true as well, thus the mind-body connection.  In a 2010 study, “people who sat or stood in expansive poses for just one minute not only felt more powerful and in charge, they also had an increase in testosterone and a decrease in the stress hormone cortisol.” Psychological Science. 

Knowing that it’s possible to affect the mind by being more aware of what your body is doing, let’s explore some of the ways we can apply this body-mind connection to the office or work place.

Mind Posture in the Workplace

“By simply changing physical posture, an individual prepares his or her mental and physiological systems to endure difficult and stressful situations.”- Psychological Science

Your posture can be a very powerful too in the work place. It turns out that your posture may not only affect how people perceive you, but how you perceive yourself. People that sit up straight or stand with good posture may experience a boost to their self-confidence. In a study conducted by the European Journal of Social Psychology a group of people were asked to write down their strengths, weaknesses, and a description of themselves during a mock job interview. Participants that did the task while sitting up straight with their chests out in a confident posture rated themselves higher and had more confidence in their self-attitudes than those who sat slumped, with face looking down at their knees in a doubtful posture according to European Journal of Social Psychology.

Having an increased feeling of self-confidence can lead to success in the work place. According to the job interviewing and recruiting team at RIVS, self-confidence helps you run successful meetings; dictate what type of work you do and how you do it… you can develop a greater sense of autonomy and easily convince your manager to let you work flexibly or remotely.” Furthermore, self-confidence will help you get those promotions or pay raises.

What is Good Posture?

With all of its benefits, what is good posture? As CYH defines it, “Posture is the position in which you hold your body and limbs when standing, sitting or lying down. To have good posture means that you need to be aware of always holding yourself in a way that puts the least strain on your back, whatever you are doing.”

Because having good posture means that you are putting less strain on your body, it has many benefits beyond just appearances. It can reduce the chance of injury in the workplace.

If you feel you may not be strong enough to maintain good posture due to workplace injury or lack of strength, you should consider exercising to build your strength. At Solutions Northwest, we have assembled a YouTube series which features exercises you can do at the office with only a desk or a chair. Check out this link to learn more

Be sure to share these tips with your employees, especially if you work in the Human Resources department. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Exercise at Your Desk: Planks that strengthen your Core for a Full Body Workout at Work.

Exercise at Your Desk: Planks that strengthen your Core for a Full Body Workout at Work.

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
Exercise at Your Desk: Planks that strengthen your core for a full body workout at work” by clicking on the image above or visiting our YouTube channel.

After watching the video, try reading one of our Related Blog posts about ergonomics safety in the office or at the workplace:

After watching the video, find out what Planks do for the body:

Why are Planks such a wonderful exercise?

According to Shape: “The plank is one of the best exercises for a flat, toned stomach because it works all the muscles in your core, including the rectus abdominus (the “six-pack muscles” you can see), transverse abdominus, internal and external obliques, hips, and back.

According to WikipediaMuscles involved in the side plank include:

  • Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.
  • Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.”

Being able to do Planks in the office, at your desk is such a unique idea. We hope you enjoy the video, if you’d like to see more videos of exercises you can do at your desk, be sure to subscribe to your YouTube Channel.

As always, be sure to share these tips with the your fellow office workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Exercise at Your Desk: Foot Exercises

Exercise at Your Desk: Foot Exercises

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series:
“Exercise at Your Desk: Foot Exercises” by clicking on the image above or visiting our YouTube channel.

After watching the video, try reading one of our Related Blog posts about foot pain in the office or at the workplace:

Sore feet from heels? Tips to survive wearing high heels at work:

High heels are “Sitting Shoes”
Don’t worry, this is not an ergonomics lecture on the risks of wearing high heels. We are not even going to tell you to stop wearing them. Instead, let’s think of them in a different way. High heels are sitting shoes.

Heel height and comfort in the work place
If you are going to be doing a lot of walking or standing, a 1″ heel is about as high as most doctors will recommend. If you are planning on wearing heels higher than 1″, it’s a good idea to have an extra pair of lower heeled shoes with you. Having a pair of low heeled shoes in your desk drawer or in a shoe box under your desk will work.

Ergonomics tips for your work station set up
It’s important to make sure your keyboard surface height, chair height, and monitor height are always correct.

If you wear different heel heights on different days or sometimes don’t wear heels at all, a quick way to adjust your workstation is to set the workstation up for when you are wearing heels and use a footrest for when you wear flats. That way your legs won’t dangle when you are wearing flats.

Tips for height adjustable desk work
If you use a height adjustable desk it’s recommended to wear a 1″ or lower heeled pair of shoes with a blockier heel while using the desk standing. Stillettos are harder on your body and will also negatively affect your ability to balance. It is an option to wear heels while sitting at your desk and then switch to a lower heeled pair of shoes when standing at your desk.

Be sure to share these tips with the rest office workers or employees. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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