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Exercise While You Work
If you spend hours each day sitting at a desk or driving in a car, try these four multi-tasking techniques to squeeze in a little exercise. (In a car, your number one priority is driving safely - save exercises for stop lights and stand-still traffic.)
Bonnie
- Isometric abdominals - do you ever notice your abdominal muscles when you are sitting down? In a hunched over position your stomach muscles are generally slack, which can put undue pressure on your back. In your car or at your desk, sit up straight, contracting your abdominal muscles. For a little extra tummy burn, sit forward in your seat and lean back a couple of inches without touching the back of the chair or seat. Hold the contraction for five to ten seconds (always remember to breathe). Release and repeat four times.
- Shoulder depression - one effect of working at a desk all day is tense shoulders that often round forward and hunch up toward your ears. Do the following exercise throughout your work day (put a note on your computer as a reminder):
Sit up straight in your chair and sit forward to keep your back from touching the back of your chair. Lift your shoulders up, slowly roll them back and press them down, maintaining that position for five seconds. Release and repeat four times. My clients find this little exercise reduces their shoulder tension and makes them more aware of maintaining good posture. - Toe taps - this exercise works an often forgotten muscle, the tibialis anterior (a.k.a., shin). My clients use this exercise to combat and prevent shin splints (which can occur when there is an imbalance between calf and shin strength). Sitting at your desk (or in traffic), keep your heel on the floor and tap your toes. Do this slowly for ten repetitions and then switch feet.
- Squeeze it - the traditional stress ball (tennis ball-sized squeeze ball) provides exercise for your fingers and forearms muscles (this serves as great conditioning for sports such as tennis) while working out your stress. You can also purchase specialized grips that serve the same purpose. Make sure to alternate sides to keep your muscles balanced between right and left hands/forearms.
Bonnie
