|
|
Deskercise: exercise at your desk
 Our body dislikes staying
still for long. The longer you're still, the more tension that
accumulates from being in one position. If you're stuck behind a desk for that
long, you can do some simple exercises while sitting or standing. No special
skills or equipment is needed. You can take a break every couple of hours to "desk"ercise.
You need to remember one thing that, these exercises won't develop your
cardiovascular system, build
strength or make you look better in your bathing
suit. But they will reduce muscle tension and
stress and help maintain the
strength, flexibility and
muscle tone you already have.
Below is a list of few exercises you can try at your place of work. Remember to
breathe normally while holding your body in one of the
stretching positions.
When you're done, finish with some slow, deep breathing.
-
A 10-minute
walk is
the best exercise for the office bound, experts say.
-
The Face Squeeze:
This simple maneuver can relax your
facial muscles, especially those around
your eyes and in your forehead. Do it as often as you like. While sitting,
squeeze your eyes and close your mouth tightly. Hold for five seconds, then
release. Repeat several times.
-
Stretch your wrist
muscles: gently apply force with the left hand to stretch the right
wrist toward the underside of the right forearm. Hold for 3 to 5 seconds,
relax and
repeat with other side. Repeat exercises 5 times each wrist.
-
Loosen
neck muscles:
Slowly bend head to the right as far as possible, then to the left, then
forward (with chin against your throat) and to the back. Repeat 2 times in
each direction.
-
 Shoulder & Chest
Stretch: Place your fingertips on your shoulders, elbows pointing out
to the sides. Pull your elbows back as far as you can. Push your elbows
forward and try to touch them together. Repeat 10 times. Now, keeping your
fingertips on your
shoulders, lift your elbows up and then push them down to
your sides, as if you're trying to fly. Repeat 10 times.
-
Back/Upper Body
Stretch: Performing this range of motion exercise several times a day
will help prevent that tight, uncomfortable feeling in the trunk of your
body that comes from sitting all day. Stand with your feet shoulder width
apart. Hold your bent elbows down at your sides with fists up. Lean slightly
forward and twist side to side with your elbows leading the movement. Repeat
for 30 to 45 seconds.
-
 Leg stretch: Legs
are the foundation of good posture, and keeping them properly
stretched prevents misalignment in the upper body. Stand with your feet
comfortably apart, your toes turned slightly outward. Hold the back of a
chair if you need support. Keep your back straight and slowly bend your
knees over your toes. (Do not extend your knees beyond your toes in order to
avoid stress on the knees.) Straighten, by pushing up through your feet.
-
Butt firmer: This
exercise can be done while sitting in a chair or lying on your back with
your knees bent. Do it several times a day to tighten those
buttocks!
Tighten and squeeze your buttocks, hold five to ten seconds, and release.
Repeat six to eight times. Really concentrate on the "squeeze" for maximum
results.
-
Hamstring Hug: Not
only does this exercise stretch your
hamstrings - the group of muscles in
the backs of your legs and above the knees, but you will also feel it
working your quadriceps in the fronts of your legs. Sit back and place your
hands under your right thigh. Pull knee toward chest then extend the leg
straight in front of you as far as you can. Repeat with your other leg. Do
three to five times with each leg.
-
 Foot stretch: Stand
up straight with your feet together or slightly apart. Keep your body
stiff and your feet flat; sway your weight forward and hold for 10 seconds.
Now lift your heels off the ground and hold for 10 seconds (you will feel
this especially in your calves). Return to starting position and sway your
weight backward, keeping your body stiff, and hold for 10 seconds. Now lift
your toes and hold for 10 seconds (you will feel this particularly in your
shins).
These activities give you a
mental boost, fight stress and
promote flexibility.
Related Links
|
|
|
|
|
