Standing Exercises
This month, Coach Brian demonstrates easy standing exercises that combat the negative health effects of too much sitting.
Lower Body Exercises
For these exercises, try standing behind your desk chair, and hang on to the chair for balance.
- Leg pumps:bringing knees up to waist height, repeat on each side. 5 pumps per side.
- Hamstring pumps:bring your heel up behind to flick against your backside. 5 pumps per side.
- Heel rocks:rock forward onto your toes and then back onto your heels. Repeat several times.
Upper Body Exercises
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Interlocking fingers:
Hands Forward – with shoulders rolled forward Hands Overhead – look towards the ceiling Hands Behind – with chin and chest up - Shoulder roll:roll your shoulders forward several times and then back several times. Try to touch your shoulders to your ears.
- Side to side:rotate the upper half of your body, swinging your arms fully around.
Helpful Tip:Stand up and do these exercises every 30 minutes of sitting- your body will thank you!
Thank you Brian for these standing tips. It is just what i needed to hear. I am just recovering from brocken bones in my right foot and have been imobile for weeks. I have just had a go copying you as you demonstrate the moves. I was so thrilled that i could repeat your actions and evan achieved tentative heal, toe rolls I feel like I am Really Rocking now!!!! Looking forward to repeating this on an hourly bases. Just gonna set my alarm to remind me till it becomes habitual
Peace and joy
Hi Brian –
I was hit by a car in 2007 and it messed up my knees and shoulders but I think I can do these. I sit at a desk 8 hours a day but will definitely try these today. Will doing these help me to sleep longer at night? I seem to wake up at 3 to 3:30 every morning after going to bed at 10 PM. Then I have to drink a diet Coke to stay awake at work! It is very frustrating. I am hoping these exercises will make a difference today. Thanks, Gloria
PS: Believe me, I know how bad soda is for me! That is what is so frustrating about this whole scenario. As part of getting to and from work I am riding a bike to and from buslines – about 2 to 3 miles a day.
Thanks Brian,
Just what I need!!! They seem pretty do-able expect rocking your feet from heels to toes & back. I have severe and chronic plantar fasciitis – much heel pain. Any suggestions as a work-around the heel problem for that exercise? Any suggestions for dealing with the plantar fasciitis. I am doing stretches and periodic cortizone injections. Have orthotics and heel cups in my shoes. Have wrapped the feet for weeks at a time & am taking anti-inflammatory herbal capsules with some NSAID medication at 1/2 prescribed dose when I really need it. I also apply an anti-arthritic (anti-inflamatory) cream with a massage into soles and heels.
Hi Barbara,
Please email us at help@thegabrielmethod.com and our team will do the best to help you in your concerns.
Have a nice day!
Hi Brian
I have a bad knee at the moment – are there any alternatives for leg pumps and hamstring pumps that I can do? Thank you
Judy concentrate on the Heel Rocks until your knee improves. The Heel Rocks are influential. Thanks. Brian
Hi Brian,
Thank you for the video. Is it ok to do this every 2 hours if you are seated at a desk most of the day?
Thanks Mary for the idea of setting an alarm.
Yes Lindsay each and any time you do them you’ll get the benefit, whether it’s every 30 minutes or 2 hours …whatever you can ADD will work well.
Thanks for taking the time to post. All the best, Brian
The information about getting the blood flowing through my limbs and lymphatic system was so right on point. I got up and did them with you and feel so alert. I appreciate the simplicity of it all. I will be doing this for 30 minutes as suggested . I was just plain lazy not any more..Hugs to you from me.
Great Ida, thanks for the post. There’s no doubt they make you feel good. I’ve been getting into kicking off the shoes and walking on the grass too when I get home….try that too for adding vitality, it works. Brian
Thanks Brian. I can’t wait to try these at work where I usually sit most of the day. This should really help! I plan on setting my alarm on my phone to help remind me…..
Great, let me know how they go, that’s a great idea with setting the alarm. I’m going to do that too, well done. Brian
Thanks Brian. These exercises would also be great for me at work where I stand up all day to work out the stiffness that occurs in my shoulders, back and legs (I’m a checkout operator in a supermarket). I already do the hamstring pumps, heel rocks, shoulder roll and side to side but you’ve given me a couple more ideas.
Cool Julia, let me know how they go. Thanks for the post, appreciate the feedback. Brian
Thank you Brian, I will try them at office and keep them for long flights as well.. to move onboard, looks very good !;o)
Thanks Josye, let me know how it goes. Thanks for the post, appreciate your feedback. Have a great day! Brian
Thanks Brian. After doing those exercises I feel great.
Great Leonie, well done
Thanks Brian that felt great and very doable at office and at home.
Great Lisa I hoped so….thanks for your post. All the best