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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5. Lower Back & Lats.<br />
Sitting <strong>for</strong> too long rounds out our spine in all the wrong places. The muscles surrounding the lumbar<br />
spine get particularly weak while the hamstrings can go slack. Lie on your stomach on the floor or on a<br />
mat. Hard version: Lift your legs off the floor. Easy version: Keep the legs on the floor. Bend your<br />
elbows <strong>and</strong> interlock your fingertips behind your neck (thumbs on either side of your neck, pointing<br />
towards your upper back). Lift your chin, look ahead. Inhale while lifting your torso as far off the floor<br />
as you can, albeit gently, by tightening the muscles along your spine. Lower down on an exhale.<br />
Repeat 10 to 15 times.<br />
Now bend your knees <strong>and</strong> sit back on your heels (tops of the feet still touching the floor). Rest your<br />
torso on your thighs <strong>and</strong> your <strong>for</strong>ehead on the floor or a pillow. Reach your arms out in front of you,<br />
walk the fingertips <strong>for</strong>ward <strong>and</strong> retract the shoulder blades down the back. Keep your butt on your<br />
heels as you pick up your <strong>for</strong>ehead <strong>and</strong> walk your h<strong>and</strong>s over to the left, then to the right to throw in a<br />
lat stretch.<br />
6. Whole Back/Spine & Hamstrings.<br />
De-stress your spine after it’s been chair-bound all day. Lie on your back, feet on the floor, knees bent.<br />
Draw both knees into the chest <strong>and</strong> gently rock. Then extend the left leg straight on the floor as you<br />
keep the right knee hugged towards the chest. Take a few breaths here <strong>and</strong> enjoy the hamstring stretch.<br />
Then, keep your right shoulder on the floor <strong>and</strong> guide the right knee across the midline of your body,<br />
towards the floor, with your left h<strong>and</strong>. It’s okay if your knee doesn’t touch the floor. Stop if you feel<br />
any pain at all. After 30 seconds, draw that knee back to center. Switch legs <strong>and</strong> repeat on the other<br />
side.<br />
This article was approved by Greatest Experts Jeanmarie Paolillo <strong>and</strong> Linda LaRue.<br />
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