Some days it’s impossible to leave work (or your day to day life), making it impossible to feel like you can stick to your fitness routine or take care of your body. Also, being at your desk or in front of a computer screen for long hours, can completely wreak havoc on you. Here’s a few suggestions to help assist you in being Dailey Strong at your office, no matter where your “office” is.

1.TO Squat – The chair is a perfect tool for helping you tone your glutes, hamstrings, quadriceps and core. This is a powerful one-stop exercise that is easy to do at the office and will ultimately result in you getting lower and deeper in your TO Squat in class. Oh yes!

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2. Hip Opener – One of the biggest complaints of constant sitters is sciatica or hip flexor issues. This is an easy stretch to do in your chair, you can even sit and release into it, while you type away. Focus on pressing both sitz bones evenly into the chair, energizing the top knee towards the floor and hinging forward from the hips (keeping the spine neutral) in order to maximize the stretch and benefit.

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3. Wrist Stretch – Carpal tunnel syndrome can often be the result of typing (texting ?) for long periods of time. This stretch may seem counter-intuitive but is really the best way to keep the muscles lengthened that you need to support optimal wrist health.

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4. Ergonomic Posture – One thing that’s hugely important is that you take care of yourself ergonomically while you work. In my (quite long (wish I could do a crazy face emoji here!)) life I’ve found that the longer that I spend on my computer the more I need to make sure I’m doing it correctly. After all, my primary business focus is alignment. I love getting so much work done on the flights I take, but my neck pays for it for days afterwards. If you’re a laptop worker like me make sure you get something to help keep the screen at eye level to support your neck and maintain cervical alignment. I love this one. It’s truly made a world of difference for my alignment and daily comfort.

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5. To help offset the strain of the cervical flexion, that is so prevalent with our computers and cell phones, do some thoracic extension. This one over the back of your chair can give you a great release and, if you can soften, may feel like a bit of massage. Make sure to use your hands as support, to keep your neck neutral or just slightly extended but not hyper-extended, which can accentuate the strain.

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6. Chest Stretch – This also helps you maintain proper posture and will help offset the forward motion of your shoulders. Make sure you roll your shoulders up and back prior to leaning forward and also once or twice again during the stretch. It will give you optimal opening. Honestly?? My favorite stretch in the whole wide world.

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Let’s get to work and be healthy and happy and strong!!!