“Deskercises” and Stretches

For lawyers seeking easy ways to incorporate movement and stress relief into their workday, here are some exercises that can help burn calories, promote decompression, and improve overall well-being:

• Neck and shoulder rolls: Sit or stand with a straight back and gently roll your shoulders forward and then backward.
• Arm strength: Perform desk push-ups by placing your hands on the edge of the desk, stepping back slightly, and doing modified push-ups. You can also do seated arm raises using a full water bottle for light weights.
• Wrist stretches: Make a fist and rotate your wrists clockwise and counterclockwise to relieve tension from typing and writing.
• Abdominal stretches: Sit on the edge of your chair, place your hands behind your head, and twist your torso to the left and right for 20 repetitions.
• Leg extensions: While seated, extend one leg straight out and hold for a few seconds, then lower it. Repeat on the other side for 10-15 repetitions per leg.
• Calf raises: Stand up and raise your heels a few inches off the ground, hold, and then slowly lower. Repeat this exercise while standing at your desk, holding on for balance if needed.
• Chair squats: Stand in front of your chair, bend your knees, and lower your hips as if to sit, but stop just above the seat before standing back up. Repeat for 10-15 repetitions.
• Hip flexor stretch: From a standing position, take one leg back a few feet, bend both knees in a lunge position, and lower your hips until you feel a stretch in the front of the hip. Hold for 10-30 seconds, then switch legs.

Movement and Mindfulness

• Take the stairs: Opt for the stairs instead of the elevator to add low-impact cardio throughout the day.
• Walk to a coworker's desk: Instead of emailing, walk over to discuss things in person.
• Walking meetings: If appropriate, suggest walking meetings to combine productivity with physical activity.
• Breathing exercises: Take deep breaths to calm your nerves and refocus your mind.
• Mini-meditation: Take short breaks to close your eyes, focus on your breathing, or visualize a peaceful scene.
• Listen to calming music: If your workplace allows, listen to soothing music to decrease feelings of anxiety.

Important Considerations

• Listen to your body and avoid any exercises that cause pain.
• Consult with a medical professional or physical therapist before starting any new exercise routine, especially if you have pre-existing health conditions or injuries.
• Maintain proper posture while doing desk exercises to maximize benefits and avoid strain.
• Combine these exercises with a balanced diet and adequate hydration for optimal results.

By incorporating these simple exercises and mindfulness practices throughout the day, lawyers can proactively manage stress, improve their physical health, and enhance their overall well-being.