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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Desk Fitness: A Series of 11 Simple Stretches<br />
(Melanie Brooks)<br />
I spend an ungodly amount of time at my desk, staring at my large screen iMac. My body gets stiff,<br />
<strong>and</strong> sometimes numb. To help my muscles out, I frequently stretch at my desk. It not only makes my<br />
body feel better, but it gives my mind a break.<br />
If you’re like me your shoulders creep up to your earlobes with stress during the day. I hold all of my<br />
stress in my upper back <strong>and</strong> neck. And while I prefer a massage, I can’t get one every day. But this<br />
series of simple stretches help, <strong>and</strong> I can do them in the com<strong>for</strong>t of my own office chair. Why not give<br />
them a try yourself?<br />
1. Chin Tuck<br />
2. Side Neck Stretch<br />
3. Shoulder Stretch<br />
12<br />
To loosen stiff neck <strong>and</strong> shoulder muscles, drop your chin<br />
to your chest <strong>and</strong> stretch. I also like to roll my head from<br />
side to side to stretch the side of my neck <strong>and</strong> the backs of<br />
my shoulders. Take some time to relax <strong>and</strong> do this<br />
stretch—it feels so good.<br />
You can also stretch your neck muscles by simply turning your head from side<br />
to side. It might sound simple (<strong>and</strong> it is) but if you think about how much of<br />
our day is spent facing straight <strong>for</strong>ward at our computer screens, turning your<br />
head from side to side every so often doesn’t sound so weird. You can also<br />
stretch your neck by tilting your head from side to side from a face-<strong>for</strong>ward<br />
starting position. Do your ears touch your shoulders?<br />
This is another good shoulder stretch <strong>for</strong> you to try. You’re going to place<br />
one h<strong>and</strong> on the elbow of your other arm <strong>and</strong> pull it across the front of your<br />
body. Keep your back straight <strong>and</strong> face <strong>for</strong>ward. Hopefully this will loosen<br />
your muscles <strong>and</strong> make your arms feel longer.<br />
Sometimes I feel myself slouching at my desk. My legs are crossed <strong>and</strong> it<br />
feels like my chest has caved in on itself. Gotta stretch that, too!
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