Having a desk job -- especially on long workdays -- makes finding time for exercise difficult. Still, you can do some exercises at your desk without losing productivity. Remaining seated for a prolonged period shortens your hamstrings and hip flexor muscles, which tightens them and causes strain on the lower back and knees, according to the American Council on Exercise. Adding daily desk exercises and stretches can help you stave off muscular imbalances. Leg adductions target the inner thighs and hips. Place a sweatshirt, an inflated exercise ball or towel between your knees while seated. Squeeze your knees together, hold for about three to five seconds, and then relax for the same amount of time. Do sets of 15 to 20 throughout the day to tone the inner legs. Perform leg extensions while remaining seated at your desk. Lift one leg and straighten it so the whole leg is parallel with the floor. As your leg straightens, squeeze your quads above your knee. Once your leg is straight, exaggerate the squeeze of the quadriceps and hold for three to five seconds, creating your own resistance.

If you can, wear a 5-pound ankle weight for more resistance. Do 10 to 15 repetitions on each leg and then switch legs. The National Strength and Conditioning Association describes isometric contractions as exercises with no change in muscle length. That means the muscle does not move, but it still contracts. Sit at your desk and squeeze your glute muscles as hard as you can. Although there is no external weight to manipulate, the act of squeezing is the workout. Hold for 10 seconds and then rest for 30 seconds. Pull your chair back from your desk. If you wear heels, take them off for this exercise. Sit in your chair, holding the armrests, and lift your hips and glutes about 3 inches off the chair and then sit back down. Alternatively, sit in the chair as you usually would and press your legs into the floor as hard as you can for an isometric contraction. This works almost the same muscles as the squat without visible movement. If you are a woman and wear heels to work, take them off when you are at your desk.

Heels shorten the calf muscles, causing many leg and knee problems. Get up every hour to walk around, drink water or use the rest room. This will increase circulation, stretch the legs and burn more calories. Stand and pace when you are on the phone. Stretch at your desk. Flex your feet for a calf stretch, straighten your legs and reach forward for a hamstring stretch. Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week Hamstring Stretches to Do at the Desk at Work Weak Leg Muscles From Sitting at a Desk Too Long How to Lose Belly Fat While Sitting at a Desk What Can I Do to Burn Calories While Sitting at My Desk at Work? Why Are My Hamstrings Not Flexible? Butt Exercises at Your Desk Ab Exercises to Do at Your Desk Discrete Exercises You Can Do Sitting in a Chair

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Add to that the time most of us spend sitting down doing non-work tasks such as eating, studying, watching television, and driving. Americans today spend a lot of time sitting and it's taking its toll on our bodies. While most people believe it is relaxing, sitting is actually hard on the back because it transfers the full weight of the upper body onto the buttocks and thighs. baby shower wicker chair for sale in ctSitting, especially for long periods of time, can also cause increased pressure on the intervertebral discs- the springy, shock-absorbing parts of the spine. It's also hard on the lower extremities since gravity pools blood in the legs and feet and creates a sluggish return of blood to the heart. In addition, most people do not use good body mechanics while sitting. Improper sitting posture can not only cause physical discomfort but also contributes to serious health problems, including:

Proper seating in a well-constructed ergonomic chair can help reduce fatigue and discomfort, increase blood flow, reduce the risk of injury, and increase productivity. What is an Ergonomic Chair? Whether a chair is to be used at a computer workstation or in front of a machine on the factory floor, it must be well suited for the tasks at hand and must fit the worker's size. Many chair manufacturers use the word "ergonomic" to describe their products, but you might need to look further than the label to see if it truly incorporates ergonomic guidelines. The following recommendations can help you choose a chair that will increase comfort and reduce the risk of injury: Use a chair with casters (a pivoting roller or wheel attached to the bottom of the chair) and a 5-point base to make movement easier and minimize tipping. Nylon carpet casters are usually standard, but soft wheel casters are available for hard surfaces such as linoleum. Rubber locking casters are useful on stools to prevent tipping.

You may also want to choose a chair that swivels easily. The seat pan is the part of the chair that supports the majority of the your weight. Choose a chair with a cushion made from dense, small-cell foam padding or spring coils (this usually involves purchasing a chair over $250.00). Inferior cushions that loose shape or compress can cause discomfort, imbalance, and hip and back fatigue. The seat pan should be at least one inch wider than your hips and thighs on either side. In addition, the front part of the seat should slope down slightly (this is called a waterfall front) and allow a fist size gap between the back of your knees and the front edge of the seat pan to reduce pressure on the back of your thighs. Also, look for a chair with tilt adjustments that allow for a forward working posture or a reclined posture. A seat pan with a sliding mechanism is also a beneficial feature. This allows small and tall users to adjust the distance of the seat pan from the backrest.

Adequate lumbar support is the most crucial element of a backrest. Inadequate lumbar support places excess pressure on the spine. The backrest should either be small enough to fit into the small of the back, clearing the pelvis and back of the rib cage, or curved to provide adequate support. Many chairs come with a built-in lumbar adjustment, which can be adjusted by turning a knob on the side of the chair. This is best if more than one person will be using the chair. You may also want to look for a chair that has back supports that are large enough to provide mid-back and upper back support as well. Adjustable height and width are absolutely necessary when purchasing a chair with armrests. The armrest should be made of a soft material and should be at least 2" wide to provide adequate surface area. Almost all chairs come with some type of seat height adjustment. This is probably the single most import adjustment mechanism on a chair. It allows you to adjust the chair so your feet can rest properly on the floor while your upper body is properly aligned with your tools such as a computer, display monitor, or keyboard.

While hydraulic adjustments are standard on most chairs, pneumatic adjustments are a nice feature as they allow you to adjust the seat height while you are sitting on the chair. Make sure the mechanism to adjust the seat is easy to reach. Chair Recline or Tilt Adjustability The chair recline or tilt adjustment changes the angle of the entire seat relative to the floor. As with backrest angle adjustability, a reclined chair transfers some of the upper body weight to the backrest of the chair. Keep in mind that locking the backrest in one position isn't recommended or beneficial. Footrest - in most cases you should not need to use a footrest. However, if you need additional foot support choose a free-standing floor-mounted support that allows you to rest your feet in front of you in a comfortable position. Fabric - when choosing a chair, keep in mind cleaning and maintenance of the chair when making your choice. Cloth upholstery is the most common covering but may not be easy to keep clean.