Exercises for the desk bound

In today's work world, some of us literally sit all day. Our backs and necks were never meant to be this inactive. All too often we accept the minor aches and almost constant nagging of tight, weak and "bored" muscles as just a part of the job. It does not have to be this way. You should take time out during your busy day to exercise, stretch and change position. You will get more done and you will feel better doing it.

Make sure your workstation is set up to reduce fatigue. Re-adjust your chair between each work task. Check your posture to make sure you are not slumping. Take an inventory of what feels tight or sore on a regular basis. Chances are that a sore area needs to be stretched. It does not take much time to release built up stress.

Take a refreshing exercise break. Try these tips:

• Get your energy flowing by taking a couple of deep breaths.

• Pull your shoulders down and gently lower your ear to your shoulder each way. Hold for a count of five. Repeat three times.

• Stretch your arms over your head and interlock your fingers with the palms turned up. Push your arms back slightly. Bend at your waist from side to side. Hold the stretch a few seconds on each side.

• Bend from the hips, resting your chest on your legs. Hold for 15 seconds. Squeeze your buttocks and abdominal muscles tight when you go to sit up.

• Stand and place your hands behind your low back. Stretch back your upper body. Hold for 10 seconds.

• Use your arm to pull the other elbow over towards the opposite shoulder. Repeat on the other side. Hold the stretch until you feel relief.

• Tighten your hands into fists, hold for a count of five then open and shake your fingers down at your side. Repeat three times.

• While standing, rest your back against a wall. Bend your knees and slide down a few inches. Hold for a count of five. Squeeze your buttocks to stand up. Try this when you are taking phone calls.

• Take a short walk at lunch. Swing your arms.

Not only will you feel better at work, but also you will have more energy and feel better for the things you want to do after work.

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