September 6, 2009
Workaholic’s strength/flexibility workout
U.S. fitness experts suggest being glued to the work desk is not an excuse for not exercising.
Experts at Loyola Center for Fitness in Maywood, Ill., developed a workout to develop strength and flexibility, while sitting at a desk.
Taking a break from work for even a few minutes can help you feel better and increase your energy level, Kara Smith of Loyola Center says in a statement.
The workout includes:
-- Strengthening legs by standing with feet hip-width apart. Sink hips back as if sitting in a chair. Lower slightly, return to standing.
-- Strengthening arms, shoulders and chest by sitting in a chair without wheels, placing hands on the arms and using arms to lift bottom off the chair seat and lower body back down. Aim for 15 repetitions.
-- Working knees by sitting tall in chair and lifting one leg and straightening, holding for 2 seconds and lower. Repeat with other leg.
-- Stretching back and shoulders by squeezing shoulder blades together, away from ears. Hold for 3 seconds and release. Repeat 15 times.
-- Sitting in a chair, reach both arms overhead, stretching them back. Hold for 10 seconds.
-- Holding arms in front, gently circle wrists in both a clockwise and counterclockwise motion.
-- Sitting tall, keeping weight even in both hips, gently turn body to the right. Deepen the stretch by using left hand to hold the right chair arm. Hold for 15 seconds, switch sides.