Sitting for long stretches can lead to health problems like obesity, heart disease, diabetes, and muscle and joint issues. 

Once glorified by athletes, eccentric exercise is now gaining popularity in fitness routines and physical therapy. It involves strengthening muscles under tension. Eccentric movements in your fitness routine can be as simple as slowing down the lowering phase of exercises you're already familiar with. For example, when performing a squat, take a few extra seconds to lower yourself down before standing back up. This intentional focus on the eccentric phase can enhance muscle strength and flexibility over time.

We spoke to Vijay Simha, Head Trainer At UR.Life, Kavuri Hills, Hyderabad about eccentric workouts for office workers. 

 

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Eccentric Training Benefits For Office Workers

Eccentric exercise for a sedentary lifestyle strengthens muscles and tendons with less energy expenditure. This makes it an effective and accessible option for those with limited energy or physical capacity. Here are some benefits for those who spend extended periods seated at a desk. 

• Enhances Muscle Strength: Eccentric training has been shown to increase muscle strength more effectively than concentric movements. This is due to the greater force produced during the lengthening phase of muscle contraction.
• Boosts Flexibility: Additionally, eccentric exercises can improve flexibility by increasing the range of motion in joints. 
• Better Metabolic Rate: This fitness regimen can lead to a higher resting metabolic rate. This means that even when at rest, the body continues to burn more calories, assisting in weight management.
• Injury Prevention: Eccentric exercises strengthen not only muscles but also connective tissues, reducing the risk of injuries such as tendinitis. For office workers, this can mean fewer musculoskeletal issues related to repetitive movements or poor posture.
• Can Be Done Without Equipment: Office professionals can perform eccentric exercises without the need for extensive equipment. Simple activities like slowly lowering into a chair (eccentric squat) or controlling the descent during push-ups can be effective. These exercises can be performed during short breaks as well.

 

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5-Minutes Eccentric Exercises For Office Workers

Mr. Simha has given 5 moves that focus on sitting less and exercises that can enhance strength and flexibility. But, how to do eccentric exercises? Below are five exercises for office professionals to release stiff muscles, complete with step-by-step instructions.

 

1. Desk Push-Ups

Target Muscles: Chest, shoulders, triceps

• Stand facing your desk, placing your hands shoulder-width apart on the edge.​
• Step back to form a straight line from head to heels.​
• Slowly lower your chest toward the desk over 3–5 seconds, keeping elbows at a 45-degree angle.​
• Press back up to the starting position.​ Repeat in 4 sets and 15 reps.

 

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2. Squats

Target Muscles: Quadriceps, hamstrings, glutes

• Stand with feet shoulder-width apart.​
• Slowly lower into a squat over 3–5 seconds, keeping your chest up and knees behind your toes.​
• Descend until thighs are parallel to the floor or as far as comfortable.​
• Push through your heels to return to standing.​ Repeat in 4 sets and 12 reps.

 

Related story: 5 Quick Desk Exercises For Ergonomic Stretching

3. Overhead Shoulder Press

Target Muscles: Shoulders, triceps

• Hold dumbbells at shoulder height, palms facing forward.​
• Press the weights overhead until the arms are fully extended.​
• Slowly lower the dumbbells back to shoulder height over 3–5 seconds.​ Repeat in 4 sets and 10 reps.

 

Related story: 15-Minute Mobility Routine To Relax Stiff Muscles

4. Calf Raises

Target Muscles: Calves

• Stand upright with feet hip-width apart.​
• Rise onto the balls of your feet, lifting your heels as high as possible.​
• Slowly lower your heels back to the ground over 3–5 seconds.​

 

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5. Tricep Dips

Target Muscles: Triceps, shoulders

• Sit on the edge of a sturdy chair or bench, hands gripping the edge beside hips.​
• Slide your hips off the edge, supporting your weight with your arms.​
• Slowly lower your body by bending your elbows to a 90-degree angle over 3–5 seconds.
• Press back up to the starting position.​

​Adding eccentric exercises to your workout can be especially helpful if you spend a lot of time sitting at a desk. These exercises focus on slowly lengthening your muscles. This slow movement helps build muscle strength and flexibility. Regularly practising these exercises can also improve your posture and lower the chance of getting injured. 

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Related story: The World's Greatest Stretch: Why Everyone Should Do It Everyday

 

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