Newspaper article Pittsburgh Post-Gazette (Pittsburgh, PA)

Desk Exercises

Newspaper article Pittsburgh Post-Gazette (Pittsburgh, PA)

Desk Exercises

Article excerpt

From work.awesome.com

Lower back

1. Place your hands, palms down, on your lower back.

2. Point your fingers down and lean back.

3. Push your breastbone up toward the sky, keeping your elbows pointing straight back.

4. Hold for 15 seconds then relax.

5. Repeat the above steps twice.

Calf stretch and quadriceps

1. Start with back straight and feet planted flat on the floor.

2. Place your hands flat on top of your right leg.

3. Lift your right leg from your hip flexor and fully extend it straight from the knee.

4. With your leg fully extended, flex your upper leg muscle and hold for 10 seconds.

5. Lower your right leg slowly, once again placing your foot flat on the floor.

6. Repeat exercise with the left leg.

7. Repeat the above steps twice.

Tip: You can also stretch out both legs under the desk for a minute. This exercise will enhance the blood flow to your legs and alleviate muscle cramps. While doing the above exercise you should feel a solid stretch in your calf muscle and a firm tightening of the upper leg quadriceps.

Shoulder stretch

1. Sit up straight with your feet firmly planted on the floor.

2. Stretch your right arm in front of you and across your chest, as if you were grabbing something on your left side.

3. Bring your left arm under and in front of your right arm.

4. Gently hug your right arm in toward your chest.

5. Repeat with the arms reversed.

6. Relax your arms, letting them hang down loosely at your side.

7. Slowly roll both shoulders backward 10 times.

8. Slowly roll both shoulders forward 10 times.

Abdominal crunch

1. Sit on the edge of your seat.

2. Lean back from the waist, keep your back straight.

3. Hold the seat of your chair with both hands.

4. Lift both legs up, keeping your knees bent while tightening your abdominal muscles.

5. Straighten your legs holding your heels a few inches off of the floor.

6. Repeat steps 4 and 5 until you have completed 10 repetitions.

Five key stretches, five key exercises

From Stew Smith, a former Navy Seal, www.military.com

Tip: Before stretching, walk around the office for about 3-5 minutes. Get some water. Go to the bathroom.

Stretches

Tip: Do stretches for 15-30 seconds.

1. Slowly tilt your head toward your shoulder and hold for 10 seconds each side. Keep this one slow and easy. The neck is very easy to injure.

2. Pull your arm across your chest. Hook your other arm around it to pull the tension out of your upper back and rear shoulders.

3. Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs, stretching your hamstrings.

4. Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.

5. Stand and lean into your desk with your heels on the floor. …

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