Wednesday, May 1, 2013

A love-hate relationship with sitting

There's nothing more I love doing after a busy day than sitting on the sofa with a cup of tea (or sometimes wine!) and indulging in some reality TV.  It's my "reward" for spending a long day at work, fitting in a workout, preparing healthy meals, and completing errands and chores.

But, during the day, I work at a computer and sit in meetings.  I do my best to get up from my desk often and try to fit in short walks during the day because I know how unhealthy it is to sit for such an extended time period.  I have this article hanging up at my desk so I remember to keep moving throughout the day.

I would like to do more during the day to keep moving and de-stress.  So, I made up the chart below with stretches I can do at my desk.  I'm going to do my best to go through the routine every morning and afternoon.

If you are stuck at a desk all day like me, give this a try.

  • Stretch often
  • Stand when you talk on the phone
  • Get up at least once per hour
  • Plan walking meetings if you can
  • Move move move!
Touch the sky
Reach your arms up to the sky and as far back as you can safely go.

Side stretch
While standing reach your one arm overhead and to the opposite side.  Keep the other hand on your hip.
Toe touch
Bend at the hip and reach for your toes.

Wrist/ankle circles
Make circles with your wrists and ankles. Rotate in both directions. Also with each hand alternate making fists and opening your hand wide. Do this back and forth a few times.

Neck circles
Slowly stretch forward and back, side to side, round in circles, and twist to look over each shoulder.
Arm stretch
Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.
Arm circles
While standing, rotate each arm around in big circles both forward and backward.

Seated twist
First sit up straight. Twist in your chair keeping your hips stationary. Twist all the way from lower back all the way up to your head looking over your shoulder.

Quad stretch
Stand on one leg and stretch out your quadricep muscle.  Bend your knee and pull your foot toward you.

Hip stretch
Sitting in your chair cross one leg over the other so that ankle rests just above the knee. Lean forward to feel a stretch in your hips.
Shoulder shrugs
1.      Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.
2.      Shake your head slowly, yes and no. 

Leg extensions
Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.  Flex and point your toes five times.

Leg hug
Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.  Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck. Bring your hands behind your legs, right hand grasping left wrist, forearm, left hand grasping the right.  Release your hands to the floor again and repeat three times.

No comments:

Post a Comment