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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8. Forearm Stretch<br />
9. Seated Hip Stretch<br />
10. Cat-Cow Stretch<br />
11. Seated Forward Bend<br />
(Images courtesy of Jody Lew.)<br />
14<br />
Stretch your arm out in front of you with your h<strong>and</strong> turned down, fingers pointed<br />
towards the floor. Use your other h<strong>and</strong> to gently pull the fingers towards your<br />
body.<br />
And if you sit as much as I do during the day, your hips probably feel cramped<br />
<strong>and</strong> closed up.<br />
I love this stretch because it’s so simple yet makes such a difference. While sitting,<br />
cross one ankle over the knee on the other leg. Sit up tall <strong>and</strong> gently lean <strong>for</strong>ward.<br />
You should feel a stretch in your glute <strong>and</strong> hip. Want a deeper stretch? Push down<br />
on the hanging knee. Oh yeaaaaaah.<br />
Put both feet flat on the floor <strong>and</strong> put your h<strong>and</strong>s on your knees. On your<br />
inhale, arch your back <strong>and</strong> look at the ceiling. On the exhale, round your<br />
spine <strong>and</strong> let your head drop <strong>for</strong>ward, your chin to your chest. Repeat until<br />
you are satisfied.<br />
This is a nice rush of blood to the head. Push your chair away from your desk to<br />
avoid giving yourself a concussion. Put both feet flat on the floor, interlace your<br />
fingers behind your back <strong>and</strong> straighten out your arms while folding at the<br />
waist. Bring the h<strong>and</strong>s over your back <strong>and</strong> stretch. Rest your chin on your<br />
thighs <strong>and</strong> release your back. Don’t <strong>for</strong>get to breathe!
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