So I like many folks out there spend an inordinate amount of time toiling away in an office. In my case I’m your typical young office monkey sitting in a cubicle that I will call home for a maximum of three months. And well I’ll be frank here, I am not good at sitting still for eight hours a day, I get twitchy from all the caffeine. So why have all those hours go to waste? I’ve scoured the web, books, and bullied friends for things that runners can do while at work.
Now I’m not saying that these moves wont get you weird looks, they most certainly will, but if you’re not the office nut whats the point of going to work in the first place?So here they are, Grumpy Runner tested HR approved exercises that can be done right at your desk.
Lower Body Stretches
Ok kids, lets go back to gym class and start with some stretches.
Sit on the edge of your chair (lock your wheels if you have them, face plants are a no bueno) and extend one leg in front of you and keep the other bent. Grab your extend leg right on the quad and, keep your back straight while bending forward to stretch the hamstring. Repeat with the other leg.
Next cross your leg, place one ankle on the opposite knee, like you’re that jerk who takes up too much space in meetings.
The only time where it is acceptable to be this guy
Put one hand on the ankle and one on the knee of the raised leg, straighten your back and bend forward.
Now guaranteed this will make it look like you’re taking a good whiff of your feet or worse your crotch. But hey, its a small price to pay for the feeling of relief of getting to stretch the day after a torturous run.
Calf Exercises
These are pretty simple: just do some toe stands every so often. Whats a toe stand you ask?You know when you just can’t reach the candy on the top shelf at the grocery store and you streeeeetch to reach it?
Just do that, its like green eggs an ham, you can do it on a boat, with a goat, in a house and with a mouse. You like toe stands so much you can do them anywhere.
Toe Alphabet
While seated in a chair, cross one leg over the other so the top foot is floating. Now let us regress a bit back to preschool when we were learning our letters. Pretend your big toe is the pencil but like a toddler your dexterity is kind of crap, so you need to move your entire foot to make the letters as big as possible. When you get to Z you will have realized that you still sing the alphabet song to remember which letter comes next and the fronts of your shins should be on fire. Switch legs and repeat with the other foot.
You can do this exercise while in a meeting, but beware you may accidentally play footsie with your neighbor.
Core Strengthener and Twists
No need to get really weird and lay down on the dirty office floor work your (fl)abs. Sit upright on your chair, spread your feet for balance as evenly as possible wipe-out are probable. Now no slouching or lifting the pelvis lift your right foot off the floor hug your thigh towards your middle and keeping tummy muscles engaged. Pause, then lower and repeat with the left leg. Alternate for two sets of eight repetitions.
Sit sideways on your chair, put the chair back to your right. Now place both feet firmly and flat on the floor and please make sure your knees are in line with your hips, again wipe outs are the opposite of what we’re going for. Now with both hands clutch to the chair back for dear life, and gently rotate your torso the back of the chair, pushing the right hand away and pulling the left hand in towards you. Now awkwardly gave over your shoulder at your neighbor and hold the pose for around half a minute, repeat on the other side.
Back Stretcher
Now I know that back bends are not exactly kosher in most professional environments, but thankfully you can stretch your back without even leaving your desk chair. Just sit forward in your chair, and grab one leg below the knee and lift it toward your chest,until you can stretch in your lower back. As with all things, even the sucker out by repeating with the opposite leg.
And there you have it folks now you too can join me in using my office time to improve my running skills and make myself into the office wacko. Until next time kids!
-TGR
The Grumpy Runner 