Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY
SITTING IS KILLING YOU! I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone. The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time. The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them. It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses. REMEMBER: AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
SITTING IS KILLING YOU!
I selected for you a series of workouts that you can easily do at the office or at home, a lot of them even while you are working or talking on the phone.
The variety of schedules published here after, allows you to pick a different schedule every day and skip any exercises which you might not like or feel are unable to do at any given time.
The intention is not that you should read this manual as a book, nor that you should execute complete lists of training exercises one after the other, but rather that you should single out a couple of exercises every day and actually do them.
It might be a good idea to mark the exercises as you make your way through the manual, and indicate which exercises you find helpful at home or/and in the office. During work or/and during your personal pauses.
REMEMBER:
AT ANY GIVEN TIME, ALMOST ANY MOVEMENT IS BETTER THAN NO MOVEMENT!
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More Easy Stretches to Do at Work<br />
By: Jeff Csatari; Photographs by: Beth Bischoff<br />
1. Chest Elevation<br />
2. Scapular Retraction<br />
3. Chin Tuck<br />
10<br />
Sit in a chair with your arms at your sides <strong>and</strong> your feet flat on the floor.<br />
Gently raise your chest toward the ceiling, but don’t look up. Keep your<br />
chin level with the floor. Hold this position <strong>for</strong> 10 seconds, then relax, <strong>and</strong><br />
repeat 5 to 10 times.<br />
Get into the position <strong>for</strong> the chest elevation stretch while sitting, but this<br />
time place your h<strong>and</strong>s on your hips. Squeeze your shoulder blades together,<br />
feeling the stretch in your chest. Hold <strong>for</strong> 10 seconds, then relax, <strong>and</strong> repeat<br />
the sequence 5 to 10 times.<br />
A/ Assume the chest elevation position while sitting. Keeping your chin<br />
level with the floor, pull your chin, head, <strong>and</strong> neck inward (not down).<br />
B/ To loosen stiff neck <strong>and</strong> shoulder muscles, drop your chin to your chest<br />
<strong>and</strong> stretch. You may also roll your head from side to side to stretch the<br />
side of your neck <strong>and</strong> the backs of your shoulders.<br />
Tip: Placing your finger on your upper lip may help guide your head<br />
through the proper range of motion <strong>and</strong> correct any mistakes.<br />
Hold <strong>for</strong> 10 seconds, then relax <strong>and</strong> repeat
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