Easy to do moves to relax and re-vive you right at your desk
Sitting for hours on end at a desk can often cause discomfort in the back and neck. Here are a few exercises you can do to help ease those aches and pains.
Just Shrug it off: One exercise that will help loosen up the shoulders are shoulder shrugs. Simply lift and lower your shoulders in ten second intervals. Emphasize pulling your shoulders down, letting their weight completely sink your arms down as well. To get a deeper stretch in the neck and shoulders, grab onto the bottom of your chair while doing your shoulder shrugs which will help pull your shoulders further down to stretch and lengthen your neck.
Roll with it: Shoulder rolls gently work on your shoulder mobility by using circular motions. Start by rolling your shoulders forward, down and then back, in a small, round motion. Repeat ten times and then reverse the circular motion.
Tilt my way: An exercise that works well to loosen your lower back is called the pelvic tilt. To begin, sit up tall in your chair and press or imprint your lower back into your chair. While maintaining your posture, shift your pelvis (the bony structure located at the base of your spine) forward and then tuck it back so your lower back imprints into the chair in its beginning position. Repeat ten times.
Twist it out: To start this fun twist move, sit up tall in your chair once again but do not sink into your lower back. Place your hands on your hips and roll your shoulders back. Slowly rotate your hips from the left to the right. Picture your hips, waist, and torso like a wet washcloth you are trying to ring out. Your abs should tighten as you rotate from side to side. Do this spinal rotation exercise for 5 to 10 repetitions on each side.
Neck Tie treatment: Stretching your neck safely and effectively can be done by following these steps: First, while keeping your shoulders down, position your neck so your right ear is touching or near your right shoulder, as if a pillow were between your right ear and shoulder. Hold for 15 to 20 seconds and then start to drop your chin towards your chest. Roll your head and neck down and to the left until your left ear is leaning directly down towards your left shoulder. Hold again for 15 to 20 seconds and repeat the “rest and roll” routine for 5 to 10 sets.
Remember, stretching should not be painful, only mildly uncomfortable at the most. Consult a trainer before you attempt movements that require muscle groups that are injured or damaged.
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