Another great rotational move to work your core is Band Twists. The Band Row works your Lats, Traps and Rhomboids to improve your posture and prevent and alleviate neck and shoulder pain. You want to feel the sides of your back pulling the band down. Do not round your back to reach lower. Reach them back toward the ground behind you then bring your hands back overhead and forward. The further back from the desk you go, the harder the move will be. Keep tension on the band at all times. These moves should help open you up after sitting at your desk all day. For more resistance, loop the band around and hold both ends in your hands (shown in the bottom two photos).Â. 5 resistance band exercises for a workout at work 1. If a standing desk isn’t an option, take five-minute breaks from sitting every 30 to 45 minutes. Resistance Band Glute Exercises Glute Bands Thigh Exercises Stretches Beginner Leg Workout Workout For Beginners Desk Workout Butt Workout Leg Workout With Bands. Then, keeping your leg fairly straight, lift your leg up and out to the side. Then pull your arms straight down and out to pull the band down toward the back of your shoulders. To do Pull Downs, grab the band with both hands about hip-width apart and pull your hands away from each other so there is tension on the band. And if your knees tend to cave in when you run or squat, you may want to start with the band up higher to correct your knee valgus. You may have tried a few ways to sneak in an office workout, all to no avail, but before you haul a treadmill into your office à la Jackie Frank, did you ever think of using resistance bands? Both moves are standing hip hinge movements you can do with the band. Slowly release the pressure on the right arm, and then pull it back again for another rep, Holding the band in front of you in both hands, suck in your stomach and slowly rotate towards the right. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps.) Pinterest Your arms should stay straight as you pull and your back should be flat. Do not start to straighten up and turn this into a row instead of a pulldown. See suggested exercises and watch our exclusive video. In a controlled manner, pivot to the left, pulling the band to the left. Maybe even perform a few of the exercises below. She has a passion for health, fitness and fashion, and loves to travel and try new things. They’re an easy, versatile way of toning and strengthening the body or upping the anti on a workout and they can be done anywhere, anytime. Do not let your arms rotate open and go back toward the anchor point. Remember, you can also do the Band Pull Through and hold the band between your legs as you hinge over and stand back up. Then squat down, sitting your butt back. Another great move to get the big muscles of your back working and stronger is the Band Row. Do not rock or lean forward as you kick back just to get your leg back higher. Start doing some horizontal abduction maneuvers known as bilateral pulls. A great move to help prevent and alleviate rotator cuff pain and injury while also strengthening your upper back to improve your posture is the Straight Arm Shoulder Extension. The bands are designed to train muscles to improve strength and flexibility. Keeping your arms straight, lift your arms up overhead and then open them back up behind you. Strong knees are important for athletes and non-athletes alike. The one difference is how the band is held during the movements. Keep your neck and shoulders relaxed. For many people, being glued to a desk with a computer is a part of their daily routine. Check out these simple office exercises! Stand up and walk around a bit. 25 Office Exercises: Easy Desk-Friendly Ways to Get Fit in 2021 By Sammy Courtright May 22, 2019 December 4th, 2020 16 Comments Modern technology has given us plenty of benefits and conveniences, but with one major drawback: Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year. 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