• Hamstring: Feet should width apart bend at the hips and reach for your toes. Keep your knees slightly bent to prevent injury
• Hip flexor: While standing bring one foot behind you forming a lunge position. Front knee is bent. Curl the tailbone under and press hips forward. Do not let the front knee pass the ankle of the front foot.
• Chest: Open up your arms in a tee position. Press the palm of your hand against a wall for added pressure
• Back: Bring the hands together in front and round the upper back and shoulders
• Pushups- use the wall, or your desk to do standing pushups. You should look as though you are performing a push up only standing. For increased difficulty step farther away from the wall/desk. Do 15-20 reps, 2 sets
• Lunge- Step one foot out in front, dip down so the your front and back knee form a 90 degree angle, be careful not to allow your front knee to pass over your front ankle. Push back up to standing position, and repeat with the opposite leg. Do 10 reps each side, 2 sets
• Squats- Using your chair as a guide, stand in front of the chair, go to sit down but only squat to about 1-2 inches from the actual seat, then return to standing. Do 10-15 reps, 2 sets
Assess your current seated position at your desk, and ask yourself these questions:
• Are your wrists straight and elbows relaxed while typing? Adjust your keyboard and seat height accordingly
• Does the angle of your hips and back average at 90 degrees? Adjust back support and seat height accordingly
• Does your lower back feel supported? Adjust lumbar support. If needed purchase an inexpensive support such as a small pillow to increase lumbar support.
• Are your feet flat on the floor? Adjust seat height accordingly
Avoid slouching, and hunching towards your computer or desk. If writing by hand use a raised surface if you need to be close to the paper. Good posture is important to strengthen your core and back muscles. Incorrect posture can lead to muscle imbalances and/or pain
Plan your day in advance. What you will eat, when you will take a breather, and when you will exercise.
According to Harvard Women’s Health, adequate sleep affects the following: Learning and memory, metabolism and weight, safety (risk of falling), mood, cardiovascular health, and disease prevention. The recommended amount of sleep is 7-9 hours/night. To reap the most benefit from the hours slept the additional recommendation is to keep a consistent sleep schedule, going to bed and waking at the same time most days of the week.
Stress can cause many symptoms, such as: headaches, low productivity/concentration, nervousness, chest pain, hair loss, sleep problems, fatigue, body aches, anger and depression. To reduce the stress in your life, don’t try to pin point the stressor, first just try to give yourself 10 minutes a day of stress free time. Try a deep breathing exercise, listen to a mental imagery CD, sit outside and enjoy the sounds of nature, or try meditation. As you become more comfortable with this exercise try to increase your time in peace and incorporate positive thoughts, feelings, and emotions into your everyday routine.
If your place of employment offers a gym or group classes, get involved. If not, why not start one.