I recently did a lecture demonstration bellowing on the benefits of exercise and Pilates specifically for office workers. Having worked in corporate America for 12 years, I know the feeling of being bugged eyed and slumped forward from staring at the computer for hours each day. I am intimately familiar with the subject. The lecture portion of the presentation was about thirty minutes. We then did a beginning level Pilates class. Everyone left feeling energized and flexible. The content that stuck with them the most were stretches you can do at your desk. They requested a copy of these in writing. Here is a sample of the stretches. For all of them you should feel gentle ab work by pulling in your abdominal muscles to keep you sitting tall!
This is for your hamstring or back of your leg. Sitting on your chair stretch one leg in front of you and place your heel on the floor. Keep your knee straight and gently lean forward. Try to flatten the upper back and gently arch the lower back to increase the stretch. Be careful doing this – be gentle since you are not warmed up. This is only to release tension from sitting!
This is for wrist extension and releasing tension from typing. Start with arms low to your sides then extend wrists like you are pressing the heel of your hand toward the floor. Slowly start to raise arms only to a somewhat comfortable height. (No pain – just stretch). Keep your shoulders down, elbows long, and fingers open.
This is a neck and upper shoulder stretch. Grab the seat of the chair with one hand and lean away. Keep your shoulder down and neck long. Let gravity and your body weight do all the work – you just lean and get the benefit!
If you like blogs like this – let me know – I can put a lot more basic exercises in here for you!
Please remember, you are taking your health into your own hands when you participate in exercise programs. Before doing these stretches or any exercise, check with your doctor to make sure the movements, exercises or stretches are appropriate for you. These exercises are not intended to diagnose or cure any ailment other than the cubicle blahs.
