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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The plough<br />
are tight, stay at the 90-degree angle pose.<br />
The triangle<br />
Lying-leg raises<br />
46<br />
Stretches spine; relieves tight<br />
hips <strong>and</strong> pelvis<br />
Lie on your back, arms at your<br />
side. Pull your legs <strong>and</strong> torso up<br />
so they’re at a 90 degree angle to<br />
the floor. Keeping knees straight<br />
<strong>and</strong> abs strong, bring your legs<br />
overhead. Try to touch the floor<br />
with your toes. Hold <strong>for</strong> 1<br />
minute, breathing freely.<br />
Modification: If your hamstrings<br />
St<strong>and</strong> with your feet about 90cm apart <strong>and</strong> extend<br />
your arms to the side. Turn your left foot out 90<br />
degrees <strong>and</strong> pivot your right foot slightly to the left.<br />
Keeping your knees <strong>and</strong> arms straight, bend at the<br />
waist <strong>and</strong> tilt your body to the left until your left<br />
h<strong>and</strong> rests on your shin. Look up to your right<br />
thumb <strong>and</strong> hold <strong>for</strong> five full breaths. Return to start,<br />
switch legs <strong>and</strong> repeat.<br />
Modification: If you have tight hamstrings or a sore<br />
lower back, slightly bend your front knee.<br />
Releases hips<br />
Lie on your back <strong>and</strong> raise your<br />
right leg. Hold your right big toe<br />
with the first two fingers of your<br />
right h<strong>and</strong> <strong>and</strong> lower your leg<br />
smoothly towards your right<br />
shoulder. Go as far as you can <strong>and</strong><br />
then hold this pose <strong>for</strong> five full<br />
breaths. Gently release <strong>and</strong> repeat<br />
with your left leg <strong>and</strong> h<strong>and</strong>.<br />
Modification: If you can’t reach<br />
your toes, use a yoga strap or<br />
folded towel hooked over your<br />
foot.
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