A Simple workout at work
Submitted by Nancy Collier
Many of us have jobs that keep us anchored to a desk for eight hours or more a day, five or six days a week b) the end of each day we are so mentally or emotionally drained there isn't even a thought given to going for c walk let alone to the gym for a workout After years of this kind of inactivity we may begin to fed stiff and our daily activities can become limited.
Although I would encourage everyone to make regular exercise time for themselves if you just don't see how you can possibly fit it in that is when doing at least a few simple stretches daily at or around your desk would be o benefit Who knows? You may end up feeling so much more energized at the end of the day that you may just make it into the gym after all.
Here are a few simple things you can do anytime while sitting:
| Shoulders
Interlace you fingers behind you head and try to bring the insides of your shoulder blade together. Hold this for 1 5 seconds and then relax. Do two or three reps.
Roll your shoulders in circles both forwards and backwards. Do ten circles forward then ten backward as one rep. Do two or three reps.
Pull your shoulders up toward your earlobes and hold them there for four or five seconds then relax .As you relax drop them low. Do two or three reps. (After this exercise, and as you feel your shoulders tense throughout the day, imagine your shoulders in that low dropped position to keep tension from building.)
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| Neck
Sit up straight and drop your head towards your chest. Imagine your nose touching your chest and let the weight of your head fall forward to provide the stretch. Hold for 1 5 seconds then return to a neutral position. Do two or three reps.
Let your head fall back without forcing it. Lift your chin upwards while keeping your neck and shoulders relaxed for four or five seconds. Do two or three reps.
Tilt your head to the right with your right ear going toward your right shoulder. As you do this, visualize your left shoulder dropping lower to maximize the effect of the stretch. Hold for 1-5 seconds, relax then do the same on the left side. Do two or three reps.
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| Buttock: squeeze your buns together. Hold for 1 5 seconds then relax Do two or three reps.
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| Legs
Place your hands on the inside of your knees. Squeeze your knees together while your hands push them apart. Hold for 1 5 seconds then relax. Now place your hands on the outside of your knees. Push your knees out while your hands try to squeeze them together. Hold for 1-5 seconds, relax. Do two or three reps each direction.
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| Legs: best to take shoes and socks off for these:
With your feet shoulder width apart and planted on the ground raise up on your tiptoes. Imagine your knees reaching for the ceiling while keeping your big toes in contact with the floor at all times. Hold for 1-5 seconds. Do two or three reps.
While keeping your heels firmly planted on the floor, raise your toes and imagine them reaching for the ceiling. Hold for 1-5 seconds. Do two or three reps.
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| Back: done in standing position
Place your hands on your lower back (fingers pointing down, thumbs on your hips). Gently push your hands forward as you slightly lift your chest out. Hold for 1-5 seconds. Do two or three reps.
With your feet shoulder width apart place your left hand on your left hip. Raise your right arm over you head and bend to the left without moving your hips. Reach to the side with your right hand giving an easy stretch. Mold for 1 5 seconds then relax Do the same for right side and do two or three reps.
Cross your left leg over your right. Place your right hand on your right hip, raise your left arrr over your head and stretch to the right. Hold for 1-5 seconds, then relax. Do the same for your left side crossing your right leg over your left. Do two or three reps.
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