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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This is Stretch #2.<br />
Begin on your knees, with your knees out wide, resting on <strong>for</strong>earms. Then straighten one leg out<br />
to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If<br />
possible, reach out to touch toe of straight leg with same side h<strong>and</strong>.<br />
Repeat movement 3 times on both sides.<br />
This is Stretch #3.<br />
With your calves against the supporting surface take a medium to large step <strong>for</strong>ward. Place one<br />
foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back<br />
leg knee to the floor. Now if you're just beginning you may need to place a pillow under your<br />
knee <strong>for</strong> cushion <strong>and</strong> to decrease the intensity of the stretch. Be sure that the front leg knee is bent<br />
at a 90 degree angle <strong>and</strong> the shin is perpendicular to the floor.<br />
Hold <strong>for</strong> 5-7 breaths. Repeat on other side.<br />
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