Cubicle Crunch: Working out at work is easy and doable

If you’re like many Americans, you’re probably sitting at a desk in a cubicle for most of the work week. Over time, long stretches of remaining sedentary can start to shorten your muscles, cause aches and pains, and put stress on the entire body.

The Cubicle Crunch is a series of exercises and stretches that you can do at work to help improve blood flow and circulation, reduce stress, and stretch out those tight areas of your body. As a corporate wellness speaker, I have a full four-minute routine to help employees who’re learning about incorporating more wellness into their daily lives.

I’m giving you an exclusive peek into that routine and picking my top four favorite moves. (In person we add in music, so make sure to turn on your favorite song for this!)

Twist & Shout

Sitting on your chair, improve mobility in your spine and help with digestion by twisting to the right, then left, then reaching your arms up towards the ceiling. Repeat this 10 times.

Marching In Place

Improve blood flow by simply marching in place at your desk. You can do this on a conference call, while typing an email, and even during a meeting! If seated, no one will see your legs marching underneath a desk. For an added bonus, pull your naval in toward your spine to work your core. Repeat this 10 times.

Brian Ernst/Sun-Times

Figure Four Under the Desk

Sitting upright with your feet on the floor, cross your right ankle over your left thigh. Flex your right foot, and then slowly lean forward to feel a stretch in your right glute. Hold for 3 breaths, then switch sides.

Hip Flexor Stretch

Finally, standing up step your right foot forward and your left foot back. Bend the right knee, pull the abs in, and feel a stretch through the front of the right hip. Hold for 3 breaths, then switch sides.

Stephanie Mansour wants you to ‘“step up” your fitness regimen. Mansour coaches private clients in weight loss, provides fitness/health/lifestyles advice on national TV shows, and offers her free 21 Day Challenge online. Check out her fitness tips every Thursday in the Well section of the Chicago Sun-Times. And visit her website at stepitupwithsteph.com.