Exercises For The Deskbound-II

To strengthen the back and the buttocks, stand tall. Now bend the knees and keep the hands at the sides. Bend the upper body forwards while pushing the arms and buttocks back. Keep the heads and shoulders raised. Grip this position for 10 seconds. This can be done three times.

Relax the shoulders and bend the head that the ears are in level with the shoulders. Hold with the count of 5 and repeat it thrice.

Stretch both the arms with the fingers interlaced and palms turned towards the ceiling. Now in this position try to push the arms back. And bend the waist from the sides, hold it for 5 seconds and repeat in sets of 5.

Stand erect and keep the hands at the back. Try to stretch the upper body, hold this position for 10 seconds.

Simply swinging the arms in clockwise and anticlockwise is also recommended.

This exercise can be done when you hit the gym weekly once or twice-

Stand tall and hold the barbell keeping the index fingers approximately six inches apart. Let the bar rest across the thigh area and keep the arms straight. Now try to pull slowly the barbell upwards near the body. Bring it closer to the neck level. See that the elbows are pointing towards the roof.  Now squeeze the tarpezius and return back to the normal position.

While doing this avoid the elbows to drop at the arm level, especially at the top most position. Do not swing the weights. See that the weight that is being carried is under your comfort zone. Adding extra weight can lead you to heave.

This is best when it comes to target the trapezium muscles and emphasis is laid on the deltoids that are the front part of the shoulders. This is best to workout the biceps and forearms too. This exercise is best to strengthen the shoulder and the neck muscles.