| We are under the gun and deal with more stress | | | | Step One: Sit with your legs slightly open, which is |
| each and every day. More deadlines keep us | | | | chair or hip width. Put your feet solidly on the |
| confined to our desk chair and much of the day | | | | ground |
| to day activities of business are being conducted | | | | Step Two: Take your RIGHT hand and place it on |
| via e-mail, the computer-fax, the palm pilot, | | | | the chair seat beside your leg. Hold on to what |
| texting via phone, or blackberry, video | | | | you find there. You may have to shift in your |
| conferencing, telecommuting, there are various | | | | seat to get some chair space on the side of you. |
| updates, and a constant exchange of data and | | | | Step Three: Take your Left hand and arm, and |
| very little time for breaks and then many of us | | | | bring it over your head towards your right side. |
| are eating our lunch-- without ever leaving our | | | | Bending now to the right, and extending your arm |
| desk. | | | | and palm of your hand down towards the floor |
| It's no wonder that we have more complaints | | | | near your RIGHT side. You are stretching the left |
| than ever about poor circulation, aching back, stiff | | | | side of your body and back with this stretch by |
| neck, tired legs, and the lack of mobility, flexibility, | | | | bending over to the right. Hold for approximately |
| and an unfocused mind. We never leave our desk | | | | 5-15 seconds. Breath in and out only through your |
| or that office chair! | | | | nose. Release and put your hands back on your |
| Well good news for you. I have a few great | | | | legs. You can repeat for as long as you need to. |
| stretches that can be done in the chair or in and | | | | Switch Sides- |
| around the chair. It takes anywhere from 3-7 | | | | Step Four: Take your LEFT hand and place it on |
| minutes of your time. Do you think you can spare | | | | the chair seat beside your leg. Hold on to what |
| a few minutes? Great! Let's get started. | | | | you find there. You may have to shift in your |
| Over the next few weeks I'm going to show you | | | | seat to get some chair space on the side of you. |
| many easy stretches that you can do right at | | | | Step Five: Take your Right hand and arm, and |
| your desk. Let's start with some easy and good | | | | bring it over your head towards your left side. |
| ones for the back: | | | | Bending now to the left, and extending your arm |
| Easy back stretches: | | | | and palm of your hand down towards the floor |
| (Spinal Twist) | | | | near your LEFT side. You are stretching the right |
| Step One: Push your chair back from your desk | | | | side of your body and back with this stretch by |
| for the time of stretching. | | | | bending over to the left. Hold for approximately |
| Step Two: Uncross your legs and sit with your | | | | 5-15 seconds. Breath in and out only through your |
| legs slightly open, which is chair or hip width. Put | | | | nose. If you can. Release and put your hands |
| your feet solidly on the ground. Your hands can | | | | back on your legs. You can repeat for as long as |
| rest on the tops of your thighs for now. During | | | | you need to. |
| the stretching please breathe in and out through | | | | Let's proceed with one more stretch for today. |
| your nose only. | | | | We will maintain and use the same sitting position. |
| Step Three: Take yourLEFT hand and cross it to | | | | New Stretch- |
| your right knee. Now take your right hand and | | | | (Stretch your arms upward and interlock your |
| hold firmly to the back of the chair. Push your left | | | | hands over your head) |
| hand against your right knee, and twist your body. | | | | Step One: Lift your arms over your head and |
| You will look over your right shoulder. Hold for | | | | extend them upward as far as you can. Interlock |
| approximately 5-15 seconds. Breath in and out | | | | your fingers. With your fingers clasped stretch |
| only through your nose. Release and put your | | | | from side to side as you breathe in and out |
| hands back on your legs | | | | through the nose. As you can. Do that several |
| Switch Sides- | | | | times back and forth from the right to left. |
| Step Four: Take yourRIGHT hand and cross it to | | | | Step Two: Now stop your arms in the middle |
| your Left knee. Now take your Left hand and | | | | (arms still upward with your fingers still interlocked |
| hold firmly to the back of the chair. Push your | | | | above your head.) Lean your arms and hands |
| right hand against your left knee, and twist your | | | | backward and push your chest slightly forward. |
| body. You will look over your left shoulder. Hold | | | | Hold for a few seconds. Release. |
| for approximately 5-15 seconds. Breath in and out | | | | Ahhh!! Doesn't that feel better already?! By now |
| only through your nose. If you can. Release and | | | | with these simple stretches you got some blood |
| put your hands back on your legs. You can repeat | | | | flowing. That is one of the key points. It's very |
| for as long as you need to. It helps to release the | | | | important to leave your desk once and awhile too. |
| spine and back. | | | | Continue breathing and get that oxygen to your |
| New Stretch: | | | | belly if you can. |
| (Bending to the Side) | | | | Until next time. |