Thursday, March 21, 2013

Get Fit Where You Sit

I sit at a desk all day - and I can’t stand sitting all day – because sitting is the new smoking (read more about that here). I’m always looking for ways to move throughout the day without causing too much of a disruption.

Give this chair yoga routine a try at work at least three times per week and you should notice increased circulation, strength and flexibility over time. This workout is also great for seniors who might have a more difficult time staying mobile.

Important: push your body to a point where you feel the stretch – not pain! Check with your doctor if you are new to exercise.

Forward Bend
Targets: upper back and neck tension release
How-to: Breathe in and out as you bend forward. Let your head and arms hang over your knees. Relax into the position and hold for a few seconds. Breathe in as you slowly come back up to seated position.

Spinal Twist

Targets: spine circulation/flexibility
How-to: Face forward and place your left hand on the outside of your right knee. Put your right arm over the back of the chair and turn your head. Breathe in and out as you twist to the right, and then push against your right knee and hold. Release slowly, face forward and repeat on the opposite side.

Side Stretch

Targets: spinal column flexibility
How-to: Face forward with feet slightly apart, breathe in, and raise your arms out to the sides. Breathe out and bend to the left, reaching toward the floor with your left hand and your right hand pointing toward the ceiling. Breathe in come back to starting position. Repeat with your right side.

Knee Squeeze

Targets: lower back
How-to: Breathe in and out, and then put both hands around the front of your knee pull your left knee to your chest while holding your breath. Lower your head to your knee, hold for a few seconds and release slowly while breathing out. Repeat on your right side.

Leg Lifts

Targets: lower back, improves circulation to legs and feet
How-to: Sit and hold each side of the chair for balance. Breathe in and out as you lift your straightened left leg and flex your foot. Hold for a few seconds and then slowly breathe out while lowering your leg. Repeat the same with your right leg.

Sun Pose

Targets: spine and hips, improves circulation to your head
How-to: Sit back in the chair with legs apart and arms by your side. Breathe out completely then breathe in and with a sweeping motion bring your arms up over your head. Look up and stretch. Breathe out while bending forward between your legs and if you can put your palms on the floor. Slowly breathe in while coming back to the starting position.


No comments:

Post a Comment