FitSugar

Work It Girl: Reverse Arch Stretch

FitSugar — Thu, 05 Nov 2009 15:00:58 -0800

Constantly hovering over your keyboard, with your shoulders hunched over not only contributes to terrible posture, but can be a real pain in the neck and back. I know this stretch looks a little provocative and is reminiscent of FlashDance, but it is the antidote to a day of blogging.

Sit on the edge of your chair. Reach your hands behind you and hold on to the back of the chair.
Inhale and press your chest forward, arching your spine. If it feels comfortable, let your head fall back slightly to open through the front of the neck.
Continue to breathe, feeling the front of your body open up as you extend backwards.
Hold this position for 30 seconds or as long as you want. Then slowly lift your head back up, straighten your spine, and release the chair.

Try it and tell me what you think.

Take a Break and Stretch Your Neck

FitSugar — Fri, 10 Jul 2009 10:00:38 -0700

Stress from work and life often shows up as tension in the neck and shoulders. So here are some stretches you can do to get some relief.

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Work It Girl: One-Arm Assisted Wrist Stretch

FitSugar — Thu, 02 Apr 2009 08:00:00 -0700

The easy wrist stretch feels so good if your hands get sore from typing all day, and here's another stretch to add to your routine. Since you're focusing on each wrist individually, you can get a more intense stretch and it feels lovely.

For instructions on this stretch, read more.

Sit nice and tall in your seat, with your feet flat on the floor. Extend your right arm straight out in front of your right shoulder. Turn your fingers down so your palm is facing away from you. Use your left hand to gently pull your fingers toward you. Stay here for at least five breaths, pressing hard enough to feel a good stretch, but making sure you're not feeling any pain.
Then let go of your right hand and turn your fingers up. Place your left hand on your right fingers and gently press your fingers toward you and hold for five deep breaths. Then release and repeat these two stretches with the left arm.
Repeat both stretches for a total of two times on each arm, and then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They're great to do after push-ups and planks.

Work It Girl: Easy Wrist Stretches

FitSugar — Thu, 12 Mar 2009 03:30:00 -0700

If you work on a computer all day long, typing and mousing, you are at risk for developing carpal tunnel syndrome. One way to help prevent this painful overuse injury is to regularly take a break from work and stretch your wrists. Here is an easy stretch you should do often at your desk.

To find out how to do these two stretches, read more.

Sit nice and tall in your seat, with your feet flat on the floor. Bring the backs of your hands together in front of your chest, so your thumbs are pointing in. Press them together firmly, and lower your elbows slightly to increase the stretch. Hold for five deep breaths.
Then turn your hands around so your palms are touching, with your thumbs pointing away from you. Press every finger tip and the base of your palms together firmly, again lowering your elbows slightly to increase the sensations. Stay for five deep breaths.
Repeat these two stretches for a total of three times each. Then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They are great to do after push-ups and planks.

Work It Girl: Stand While You Work

FitSugar — Mon, 29 Dec 2008 10:00:00 -0800

Sitting all day long at a desk job is not only boring, but it's bad for your body. It can cause lower back pain, tight hips, and tense shoulders. Research also shows that not moving for hours on end actually turns off your fat burning enzymes and slows down your metabolism, causing gradual weight gain. Sitting can also lower your beneficial HDL cholesterol levels. The solution? Stand at work instead of sitting. Since it requires more effort, you'll burn more calories. It'd be great if you could raise your desk or purchase one that has adjustable legs. If that's not a possibility, try to find times during your day where you can get out of your chair. Stand while on the phone, while looking over paperwork, during lunch, while in meetings, or chatting with your co-worker. Maybe you can inspire a trend at your office. Maybe you can all sing "Stand" by REM together too!

Source

Fit Tip: Stretch Throughout the Day, Not Just After a Workout

FitSugar — Tue, 23 Dec 2008 11:09:27 -0800

If you have an exceptionally tight area in your body, like your hamstrings or shoulders, I give you an A-plus for stretching after your cardio or strength training. Unfortunately a few minutes of stretching once a day is not enough time to really loosen those chronically inflexible areas. It is important to take the time to stretch and lengthen those troubled tight zones at least a few times a day.

Think you can't take the time to stretch because you're at work? That is not a legitimate excuse. I know many ways to stretch your tight areas using your desk. To check out these stretches, just read more.

Standing pigeon hip stretch

Chair spinal twist

Neck stretch

Try to incorporate these stretches into your daily routine at least three times. Why not take a stretch break along with your coffee breaks?

Sit All Day? You Can Still Be Healthy

FitSugar — Wed, 06 Aug 2008 03:00:00 -0700

Let's face it: most of us are more sedentary than we want to be. We're desk-bound at the office, and sitting during our commutes. All this sitting is not exactly the best for your body. Not moving around translates to fewer calories burned throughout the day, which can lead to unhealthy weight gain. Sitting for more than eight hours a day can also cause back pain, a tense neck and shoulders, and leg cramps. Sixwise offers some tips on keeping your body and mind healthy while on the job.

Check your posture and your desk set-up. Your thighs should be parallel to the floor, and if you type at a keyboard, your hands, wrists, and forearms should also be parallel to the floor. Make sure your chair is padded yet firm, so the natural curve in your spine is supported and you're not sinking into your seat.
Carpal tunnel syndrome is a big office buzz word, so you want to work on preventing this and other injuries by avoiding repetitive motions. If you use a mouse, purchase a new one that places your hand and wrist in a different position (like a vertical mouse). Try to rearrange the things on your desk often, like your coffee cup or your pens, so you have to reach for them with a different hand.
Just because you sit at a desk all day doesn't mean you're glued to your seat. Be sure to stand up and move around every 20 minutes or so, for at least 30 seconds. Do some desk stretches, take a walk to visit your co-worker, or go to the kitchen to refill your glass of water. Not only will this circulate blood to your muscles, but it'll also prevent boredom.

For more desk tips, read more.

Don't forget about your eyes. Be sure to look away from your screen often to reduce eye strain, which can cause headaches. I like to close my eyes and do circle exercises. If you find your eyes are getting dry, blink often or keep some eye drops on your desk.
Check your desk and equipment for cleanliness. Even though it's only you using this stuff, germs and bacteria can move in and make you sick. So clean your mouse and your phone, dust off your desk and monitor, and disinfect your keyboard.
Ditch the snacks on your desk. Even if they're healthy snacks, you don't want to end up mindlessly reaching for bites. Pick a snack time and keep food in your desk drawer or the office kitchen. Not only will it give you a much-needed break from work, but taking time to eat will also allow you to really enjoy your food.

Source

Work It Girl: At Your Desk Abs

FitSugar — Mon, 12 May 2008 03:00:00 -0700

Sitting at your desk doesn't mean you can't work on toning your mid-section. You can work your belly at work without your boss ever knowing you're doing some strength training on the job. All you need to do is pull your navel to your spine, the most basic Pilates move. Here's how:

Sit up straight, keeping your back away from the back of your chair.
Exhale and pull your abs to your spine without curving your back. This will feel a little like a corset. It should feel a little like you are bracing for a punch to the abdomen.
Focus on your low abs; these you can definitely keep engaged while you breathe.
Breathe into your back ribs, wherever you have ribs you have lungs. This is a nice stretch for the intercostals, the muscles between the ribs.
Hold for 30 seconds. Do twice an hour.

Oblique Variation: To challenge your obliques (the abs on the side of the torso) a little more simply tilt your torso slightly to the right and hold that position for 30 seconds. Then, of course, reverse the action by tilting to the left so you can keep even.

Fit's Tip: You can also work your abs when you're waiting at a long traffic light, when stuck in traffic, or heaven forbid, out on a boring date! Try it right now and let me know how it feels.

Source

Work It Girl: Take a Break, or Two, or Three . . .

FitSugar — Thu, 10 Apr 2008 11:00:00 -0700

If you find that you sit at a desk for hours upon hours without any breaks you should really think about allowing yourself a few breaks throughout the day. New research has found that the number of breaks from sedentary activity positively correlates with lower waist circumference, lower triglycerides, and lower 2-plasma glucose (aka blood sugar) scores.

No, I'm not trying to get you fired from your job by telling you to take three or four lunch breaks. They don't have to be anything too crazy or take up too much time, a break could be as simple and light in intensity as standing and stretching. Trust me, I know it's easy to get caught up in work but a few small breaks could do wonders for your health - and your sanity.

Source

Work It Girl: Chair Squats

FitSugar — Tue, 15 Jan 2008 15:30:00 -0800

Are you stuck at work and don't have time to get to the gym? Then do some of these at your desk. You'll feel this move in your hamstrings, quads, and calves too. Plus it's a great excuse to get up out of your chair and give your eyes and fingers a break. If you feel silly doing these in front of your coworkers, then try to find a more private area in your office. If that's not possible, try them when you get home.

Stand in front of your chair. Then as you exhale, bend your knees and lower your booty down toward the seat, letting it touch briefly on the edge of the chair, and then stand back up. Try to keep the weight back in your heels as you squat down. This is extra difficult if you chair has wheels, because if it does it will roll away from you so just hover over the seat of the chair.
Repeat this for a total of 15 times, 3 reps total, which you can spread through out the day.

Fit's Tips: Want a more intense burn? Then don't stand up all the way in between squats. Just keep your knees slightly bent. You can also hold weights and do alternating hammer curls and work your upper body at the same time. This move is probably better for a home workout (unless you just happen to keep dumbbells at the office).