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Jan 23rd 2024

Exercise at Work

. . . to keep the doctor away Hunched over? Glazed eyes? Tense neck and shoulders? These are just a few of the symptoms that creep up when you’ve worked at your desk for days without taking the time to stretch and exercise. Years of this can take a severe toll on the body. Yet studies show that with just minimal daily exercise, you can shake off stubborn wrist, neck and back problems -- the kind that typically plague most office workers -- and feel and perform better in general. While it isn’t always easy to find the time and motivation to exercise when you’re busy at work, it can be done when you always keep office-friendly exercise equipment in view. One especially fun contraption we recommend is the folding or non-folding rebounder. This small, specially constructed trampoline that can fit in any corner or office space is an easy solution to your stress, cramp and muscle pain problems. Just schedule two jumping cardio workouts on the rebounder, that is, two 15-minute sessions a day, one in the morning and one at night, and you’ll see that it will do wonders for your energy and productivity levels. (We offer a rebounder handlebar for those who are balance impaired.) Daily rebounder exercise, in combination with a quick stretching exercise, is an easy, quick routine that keeps your posture well aligned and gets the muscle kinks out of your system. You will need five minutes and a chair for the following stretching exercise we recommend:
  1. Sit with your back straight. Place both feet on the floor and put your hands at your sides.
  2. Close your eyes. Take a deep breath through your nose. Exhale. Repeat.
  3. Lift your shoulders toward the ceiling in a shrugging movement. Count to five. Release and repeat.
  4. Sit straight in your chair. Leave some space between your back and the chair. Squeeze your shoulder blades together. Count to five. Release and repeat.
  5. Slightly raise your shoulders. This will protect your neck muscles. Slowly tilt your head to the left until your ear almost touches your shoulder. Count to five. Release and repeat with the right side. Next, lean your head back slowly so that your nose points toward the ceiling. Hold and release. Move your head forward till your chin rests on your chest. Hold and release.
  6. Lift your arms until they’re level with your shoulders. Using your right hand, grasp your left arm above the elbow. Slowly pull it toward your right shoulder. Hold, release and repeat with your right arm.
  7. Join your hands by linking your fingers and stretch your arms in front of you at shoulder level. Turn your palms out, stretching and extending your wrists and shoulder blades. Hold, release and repeat with arms over your head, palms facing toward the ceiling.
  8. Cross your left leg and rest your ankle on your right knee. Grab hold of your ankle and rotate it clockwise then counterclockwise. Rotate about 15 times each way. Repeat with your right ankle.
  9. Sit up in your chair. Lean forward as far as possible. Stretch your lower back by placing your hands on the floor. Hold. As you move back to your sitting position, place your hands on your legs for assistance.
 

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Information contained in NewsClips articles should not be construed as personal medical advice or instruction. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease.