Workout Your Hips, Thighs and Buttocks
Stand facing the desk; place your hands palms down on the desktop for support.
Extend one leg out behind you. Keep your leg straight, and raise your heel up.
Lower slowly. Repeat 10 to 12 times then Switch legs.
Buttock Crunch
While sitting at your desk tighten and squeeze your buttocks, hold five to 10
seconds, and release. Repeat six to eight times. Really concentrate on the
"squeeze" for maximum results. Do it several times a day to tighten those
buttocks.
Upper Back Stretch
Sit with your back straight Hold your arms out at your sides, with your hands up,
thumbs pointing behind you Keeping your hands up, pull your elbows and thumbs
straight back Hold briefly and feel the squeeze Repeat eight to 12 times
Relieve Upper Back And Shoulder Tension
Lift hands to shoulder. Keep elbows down as you push shoulders back with your
arms. Hold this position for 15 seconds. Do this 5 times.
Shoulder Stretch
Lift both arms over your head, hold left elbow with right hand, then gently pull
elbow behind head until an easy tension-stretch is felt in shoulder or back of upper
arm (triceps). Hold easy stretch for 30 seconds. Do not overstretch. Change sides
and repeat.
Shoulder Rolls
Sit or stand with your back straight. Lift your shoulders as high as you can. Bring
them forward. Push them down. Pull your shoulders back, then return to starting
position. Repeat in the opposite direction. Repeat three to five times. This exercise
should be done at least three times a day.
Neck Stretch
Gently tilt your head forward to stretch the back of the neck. Hold for 5-10
seconds. Repeat 3-5 times. Hold only tensions that feel good. Do not stretch to the
point of pain.
Neck Rotator
From a stable, aligned sitting position turn your chin toward your left shoulder to
create a stretch on the right side of your neck. Hold right stretch tensions for 10-
20 seconds. Do each side twice.
Leg Pulley
Hold onto your lower leg just below the knee. Gently pull bent leg towards your
chest and isolate a stretch in the side of your upper leg. Make use of the right arm
to pull bent leg towards the opposite shoulder. Hold for 10-20 seconds at easy
stretch tension. Do both sides.
Side Stretch
Interlace your fingers. Lift your arms over your head, keeping your elbows straight.
Press your arms backward as far as you can. Then slowly lean to the left, and then
to the right, until you can feel stretching. Repeat 5 times on each side.
Pectoral Stretch:
Grasp your hands behind your neck and press your elbows back as far as you can.
Return to starting position, then drop your arms and relax. Repeat 10 times.
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