The 5-minute at-your-desk prenatal workout

We’ve all seen the increasing statistics on how detrimental sitting is for us. But for many, it just can’t be avoided. If you’re a desk warrior during these 9 months, make sure to take some time to reconnect with your body throughout the day. Those 5 minutes can be really beneficial for you and baby.

Desk Jockey? Consider these tips:

  • Try to keep your legs uncrossed, and your feet flat on the floor.
  • Distribute your body weight evenly on both hips.
  • Avoid sitting in the same position for more than 30 minutes.
  • Adjust your chair height so you can sit close to your desk. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, don’t twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.

And try scheduling this workout into your calendar at least once a day. Perform each exercise for 60 seconds.

Sitting Chair Side Stretch, 30 seconds each side

Begin with reaching your right arm long overhead and placing your left arm on your desk chair armrest or holding your belly. Slowly breathe in and on the exhale bend to the left. Hold for 30 seconds and repeat on the other side.

Upper Back Stretch

Begin behind your chair, with your hands gripping the back. Step back until you are fully extended and breathe into the stretch focusing on loosening the neck, shoulders and upper back.

Chair Squats

Stand in front of your chair with your feet hip width apart. Slowly lower yourself until your butt taps the chair seat, and then return to standing. Choose the pace based on how you are feeling for the day.

Wall Walks

Start by placing your hands on the wall, shoulder width apart. Step your feet back until your arms are straight, but not locked. Starting with the right hand, slowly walk your hands up the wall three paces and take a deep breath in. Then walk the hands back down, pausing to breathe in. Repeat.

Hip Opener in Chair, 30 seconds each side

Sit on the edge of the chair with both feet flat on the floor. Lift your left leg and place your left foot on top of your right knee, keeping it at a 90 degree angle. Slowly apply pressure to your left knee as you breathe into the stretch. Repeat on the right side.

About the author:
FitBump founder Kira Kohrherr, is an AFAA certified and ACE pre/postnatal certified personal trainer. With over 15 years experience, she works with moms to maintain fit, healthy pregnancies. A 21X Half-Marathoner and 4X Marathoner, Kira became a first-time mom to son Rhys in August 2016.

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