Introduction
Know you feel it? That knee pain, when you sit at your desk all day. No worries, there’s exercises! 5 to be exact, that you can do, right there in the office. 5 minutes or less and your knees will be strong and healthy.
All of them focus on strengthening the muscles around your knees. So they can better support you in everyday activities.
Desk Exercises
Desk exercises are a fab way to better your posture and curb – or avoid – knee pain. With the correct exercises, you can easily exercise your knee and leg muscles whilst seated in your chair. Check it out to learn more about how you can use desk exercises to look after your knees and legs!
Glute Bridges
Glute bridges are great for toning up your glutes and core. Do them right at your desk!
- Sit up straight in a chair, feet flat on the floor. Put your hands on the sides of the chair, palms facing in.
- Slide your bottom to the edge of the seat. Lift your hips, squeezing your glutes and core. Hold for 30 seconds. Feel a strong contraction?
- Slowly lower down one vertebrae at a time and repeat. To make it harder, raise one leg off the ground.
- Don’t forget to breathe and focus on proper form!
Calf Raises
Calf raises are a great way to boost your range of motion and strength in the calves. Also, you can stretch and strengthen your feet. This exercise reduces knee pain caused by tight calf muscles – making it essential.
To do this exercise: stand with feet hip-width apart just behind an office chair. Place one hand on the back of the chair for stability. Raise heels off the floor. Hold for two seconds, then lower back down. Do 10 to 15 reps for three sets. You’ll be ready to tackle that report soon. Use good posture. Don’t let your feet roll outward or inward – this could lead to an injury.
Leg Lifts
Leg lifts are an easy exercise with low impact. You can do them while seated at your desk. They engage your core muscles and make your lower body more flexible.
- Start by sitting up straight in your chair. Ensure your feet are flat on the floor.
- Lift one leg until it is level with the ground. Hold it there for 30 seconds or until you feel a little burn in your thigh. Then lower the leg and repeat with the other one.
- Do three sets of 10 reps with both legs, two to three times a day for best results.
- Keep your back straight and keep breathing while raising each leg.
Seated Hamstring Stretch
The seated hamstring stretch is a great office stretching exercise. It can help prevent or reduce knee pain in the ACL, PCL and MCL.
To do it, sit on the edge of your chair. Stretch one leg out in front of you. Keep your back upright and toes up. Place your hands near your knee (or ankle). Keep your back straight and core tight. Lean forward and reach towards your toes. You should feel a nice stretch in your thigh. Hold for 30 seconds before repeating with the other side.
If you start to tilt, come back up. This is important for maximum benefit. Repeat throughout the day for relief from long days in one spot!
Seated Figure-Four Stretch
A seated Figure-Four is perfect for stretching your hips and diminishing the pains of a sedentary life. Sit tall in your chair, cross one ankle over the other knee. Then press down on the crossed thigh. Keep your chest tall, shoulders back and chin even with the floor. Hold this stretch for 30 seconds to 1 minute.
Taking breaks throughout the day to move helps too. A 5 minute walk each hour can do wonders for long-term relief.
Seated Hip Flexor Stretch
Sit on a chair and cross one leg over the other. Place the ankle of the crossed leg on top of the opposite knee. Reach over the thigh of the crossed leg, holding the shin. Lean gently forward and hold this position for 10-20 seconds. Do this 5 times for each leg. This is an effective hip flexor stretch to reduce knee pain and stiffness. It also improves range of motion in your hips, and releases tension on muscles that can cause knee pain.
Conclusion
Good news: knee pain can be managed without needing surgery. Ergonomic desks, movement, proper nutrition and desk exercises are a great way to reduce discomfort and increase knee range of motion.
Remember: what works for someone, won’t necessarily work for you. It is essential to speak to your doctor or physical therapist before beginning an exercise program. But, now you know how to use desk exercises to say bye-bye to knee pain!
Frequently Asked Questions
Question 1: What kind of exercises can I do to get rid of knee pain?
Answer 1: There are several simple desk exercises that can help reduce knee pain. These include stretching your quads, hamstrings and calf muscles, chair squats, standing calf raises, and chair leg lifts.
Question 2: How often should I do these exercises?
Answer 2: It is best to do these exercises a few times a day, every day, for best results.
Question 3: Are there any risks associated with these exercises?
Answer 3: As with any exercise, there is always a risk of injury. To minimize this risk, it is important to warm up before exercising, use proper form, and listen to your body.
