Here''s good news for those who need to
sit for long hours but want to get fit.
Mossfeldt''s "in-the-chair" exercises- by stimulating circulation, toning up
muscles and conditioning the heart- will reduces chances of joint diseases, increase energy, decrease the effects of ageing and may help prevent high blood-pressure. If you are one of the millions who are forced to sit four hours, they are a fine way to keep your body machinery running properly.
Warm-Ups. Begin with one or more of these to get blood flowing and limber up muscles so that they will not tear during exercise.
* Sit with
toes on floor,
heels high, toes tucked in well towards the chair. Streched out the
left leg as far as possible, at the sane time pushing the heel forward and drawing the toes as far towards you as you can. Return to the original
position. Relax. Repeat the same movement with the right leg. Repeat with both legs together. Do this exercise four
times.
* Sit with feet parallel, pointing straight ahead. Lift left leg against chest and clasp lower part of leg with both hands. Pull. Return to the original position. Repeat with right leg. Then lift both knees and clasp hands arouns lower legs. Pull. Return to original position. Raise both until the buttocks just clear the seat, at the same time rolling on upto toes. Return to original position. Relax. Repeat the entire exercise five times.
* Jog in your chair by raising heels alternately as high as possible. At the same time raise your arms in a bent position, and rock rhythmically forward and back as when walking. Continue for one to three minutes.
Circulation Speeders. To provide nourishment to the muscles you will beexercising speed circulation with one or both of these:
* Bend your right forearm upwards and drive the left knee up towards your right elbow. Return to original position and do this with the right knee and left elbow. Repeat cycle 15 time.
Slalom-ski in your chair. Sit with both heels as far to the right as possible, and with both hands on the same side. Lift heels and swing them over to the left while swinging arms in the same direction. Repeat 30 times.
Muscle Groups. Back and stomach. These exercises will strengthen muscles that holds thye back and spine erect, help develop good sitting habits and prevent lower-back problems.
* Draw the stomach fully in, but continue to breathe normally. Drop trunk forward while lifting toes high, heels on floor. place toes back on floor. relax stomach muscles, raise body upright again. Repeat 30 times.
* Sit relaxed. Pull stomach muscles in as far as you can. Keep them drawn in and tensed for seven seconds. Relax for seven seconds. Repeat 8 times.
* Sit relaxed with shoulders dropped. Raise the back through a concentrated pulling together and tensing of lower-back muscles. Hold for seven seconds. Relax for seven seconds. Repeat eight times.
Shoulders and arms. These exercises will lubricate joints and help prevent upper-back stiffness and soreness.
* Sit with shoulders relaxed. Move right shoulder forward, then the left shoulder, stretching as you do so. Return. Relax. Clasp hands and move arms out and upwards, then backwards over head; as palms turns upwards, give a slight pull. Repeat eight times. Gently, rhythmically, rotate shoulders to describe lerge circles. Do in both forward and backward directions, 10 to 15 times each.
Feet, legs and ankles. These exercises lubricate ankle joints, help prevent of swelling of legs and feet, and keep leg muscles from stiffening.
* Wuth heels off the floor and toes high, roll feet in large circles. Repeat 15 times in each direction.
* Sit with elbows on knees, bending forward with your whole weight pressed down on the knees. Lift heels as high as possibe. Drop hand lift toes. Repeat 30 times.
Hands and wrists. This exercise lubricates joints, which are prime targets for arthritis, and helps prevents finger swellings.
* Make fists with palma down. Turn hands all the way over and spread the fingers. Return hands to original position. Repeat 15 times.
Neck. Keep the upper spine flexible and relieve headache-causing tension with these exercises:
* Bend head forward, chin against the throat. Keeping chin against throat, "bend" head backwards. Turn head as far as you can to the right. Nod three times. Do the same towards the left. Repeat cycle 10 times.
* Place your right hand against your head above right ear. Bend head straight to the right, offering slight resistance with hand. Return. Repeat movement with left hand above left ear. Do exercise 8 times.
To relax. Whenever you feel tense or anxious, try this exercise. Sit in an upright position, as relaxed as possible. Breathe evenly and gently, using deep-down diaphragm breathing. This involves filling the stomach when breathing in- an active motion. Exhale slowly-a passive motion-untill all the air is out. Let your body sink into complete relaxation. Repeat 5 times.
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