FitSugar

Put Your Mouse Down: Neck Stretch

FitSugar — Thu, 21 Dec 2006 13:00:00 PST

We all need a little break from computing to remember we have a body.

So put your mouse down...and watch this video. Do the neck stretch while you watch.

If you want more on desk stretching and personalized reminders check out MacBreakZ.

Put your mouse down and...Arch over your chair

FitSugar — Fri, 10 Nov 2006 16:33:42 PST

No, really.
PUT.
YOUR.
MOUSE.
DOWN...

and arch over your chair.

If you are a serious computer user you should really take time, right now, to arch back over your chair. It might feel like a Flashdance moment, but this will give your tight chest a much needed release. Try to get your shoulder blades over the top of the seat. Rotate your arms away from you so your palms are facing out. This is the ultimate anti-computer move.

Why Everyone (Even 20-Somethings) Should Make a Will

Business Insider — Tue, 22 May 2012 00:15:44 PDT

Getting a will is not just for those who are on the cusp of retiring. People of all ages should consider writing one, says Business Insider. Here's why.

Despite the well-known fact that everyone alive today will kick the bucket at one point or another, nearly 60 percent of Americans admitted in a 2011 poll conducted by online legal service Rocket Lawyer that they didn't have a will.

In fact, one-third said they'd rather do their taxes, get a root canal, or give up sex for a month than lay out their dying wishes in black and white.

All right, let's not get out of hand now.

Making a will these days is easier than ever, and if you've been putting it off simply because it seems daunting, then you could be making a big mistake.

"You do it for your family's [future]," says Rocket Lawyer founder Charley Moore. "[A will] enables you to start thinking about issues like whether you have the right insurance coverage, life insurance, and ways of replacing your lost income."

Whether you're 22 years old and just ran your umpteenth marathon or you're ready to retire, laying out an estate plan should definitely be near the top of your to-do list.

It's one of the three most important documents every adult should have.

Here are the other two, according to Moore:

A living will: Also called an advanced healthcare directive, a living will is where you lay out all the nuts and bolts of your end-of-life care. If you wind up in a coma or unresponsive in the hospital, then a living will can help your family decide how to handle your medical treatment.

Durable power of attorney: Choose an attorney you trust to administer your estate after your death, says Moore. He or she will be objective (unlike family members), and their entire job is to follow your wishes.

Read on for more.

11 Ways to Love Yourself More

Laura Marie Given — Wed, 09 May 2012 03:05:52 PDT

There's no magic recipe for self-confidence, but there are certainly a few everyday habits that can set you on the right path. Whether you're stressed, overcommitted, bored, or simply insecure, we've come up with some quick tips to help you boost your self-esteem and maintain a positive attitude. Struggling to feel good about yourself? Here are 11 simple ways to love yourself more:

Surround yourself with positive people. Moods and attitudes can be contagious, so if you're hoping to boost your self-esteem, it's important to keep confident company. Steer clear of the Debbie Downers: people who are constantly rattling off their insecurities will only prompt you to acknowledge yours.
Be a planner. Organization is key to feeling good on a day-to-day basis, so do what you need to do to stay on top of your schedule. Rushing around, running late, and missing deadlines puts you on the fast track to anxiety, but you can avoid these common culprits by simply tackling your to-do list.
Make time to do the things you enjoy. To be your best self, you need to set aside plenty of time for the hobbies and passions that fulfill you. Whether it's long walks, a good book, or a few minutes of art each day, you need to prioritize the simple pastimes that put you at ease.
Get plenty of Z's. If you're exhausted and run-down, your mood - and your confidence - is sure to plummet. You need energy to be social and productive, so try to avoid burnout by balancing your work with plenty of R&R.

Keep reading for more confidence-boosting tips.

13 Ways to De-Stress During the Workday

Laura Marie Given — Wed, 21 Mar 2012 13:15:13 PDT

It's natural for work to leave you a little stressed, but if you're a frazzled mess from nine to five, it's important to step back and relax. Not sure how to loosen up? From doodling to redecorating, here are 13 easy ways to de-stress during the workday:

Finish the tough stuff first. Try to get your most complicated tasks out of the way early in the day so that they're not looming over you for hours. Think of it as a "best for last" technique and you'll start to look forward to your afternoons.
Make exercise a priority. Whether it's a quick walk around the block or a full-on gym session during your lunch hour, moving your body is crucial for your sanity. Aim to stretch every hour, too, in an effort to clear your head.
Savor your snack. Rather than mindlessly munching on whatever snacks are handy, bring your favorite treat from home and take the time to relish every bite. Make it a healthy bite to really rev up your mood and energy.
Connect with a friend. Socializing is one of the easiest ways to distract yourself from everyday anxieties, so call up a pal to chat for a few minutes. Try to avoid any work-related venting and stick to fun, tension-free topics instead.
Congregate at the water cooler. It's important to engage with your co-workers on a day-to-day basis. Not only will kitchen small talk free up your mind for a few minutes, but it will also help you build positive relationships around the office.
Take five to do something lighthearted. Were you the type who doodled during class? For five (and only five) quick minutes, draw, catch up on Instagram, or browse Pinterest to improve your attitude and recharge your batteries.

Read on for more de-stress tips

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

5 Healthy Breaks to Take Every Workday

Leta Shy — Wed, 21 Dec 2011 02:43:48 PST

If you're prone to sitting down most of the day at work, chances are you're often in need of a break. Here are five ways to keep your body feeling healthy and happy during those eight hours in your chair.

Rest your eyes: Those pupils need a rest. Reduce eye strain by closing your eyes or looking away from your screen for a few seconds every 15 minutes. Here are more tips for keeping your eyes healthy when using a computer.
Do some desk stretches: Chair stretches energize and relieve tension. Get in the habit of stretching when you feel tense or notice your posture is failing. We've got lots of stretches you can do at your desk to relieve neck and shoulder tension.
Exercise with a purpose: Being deskbound for so long can make us forget that we should be moving more. Try taking a five-minute walking break every hour or so when you need to get things done - take the longer route to the kitchen or bathroom, or go up and down a few flights of stairs while you're brainstorming. It's a good way to combat the dangerous effects of sitting down for so long.
Take a noncoffee break: Warm up with a cup of green tea; it'll help fill up your stomach to curb cravings, and you'll be getting a lot more disease-fighting antioxidants than if you reach for the coffee pot.
Relax the wrists: If you've been feeling twinges of pain, cramps, or other discomfort while you type away, be sure to regularly stretch your wrists. Here are five stretches to do to help prevent carpal tunnel syndrome.

4 Desk Stretches to Relieve Neck and Shoulder Tension

Jenny Sugar — Wed, 09 Nov 2011 01:25:41 PST

Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.

Behind the Back Neck Stretch: offers a deep stretch in the sides of your neck

Sitting on the edge of a sturdy chair, reach both hands behind your pelvis, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder.
Stay here for 30 seconds and then switch sides.

Keep reading to learn how to do three more tension-relieving stretches at your desk.

10 Sneaky Toning Moves You Can Do at Work

Self — Wed, 15 Jun 2011 04:30:38 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Your office nemesis isn't that know-it-all in the cubicle over, it's lurking right beneath you: your chair!

The more you're sitting, the less calories you're burning... not the ideal bikini body plan.

Picture this: when sitting, your activity in your muscles drops and the calorie-burning rate decreases to just about one per minute. And, women who spent more than six hours per day of sitting (less than a full day of work!) had a 37 percent higher death rate, according to a study from the American Cancer Society. It's scary stuff.

Since I haven't quite mastered the art of jogging while responding to emails, I asked creator of the MELT Method Sue Hitzmann and creator of FitKit Office Amie Hoff to share tips for combating the effects of being chair-bound. And since turning your office into a pseudo-gym can garner a few strange looks, they've kept their exercises as sneaky as possible. Just tell your bosses what's good for your health is good for their bottom line, and try to convince them to bring these healthy vending machines to the break room!

Check out these easy moves after the break!

Easy Ways to Relax Your Stiff Neck at Your Desk

Susi May — Fri, 16 Sep 2011 01:17:35 PDT

Work can be a pain in the neck! Staring at a computer screen for eight-plus hours, steering through traffic to get to the office, and even sleeping in a odd position the night before, can all make for a stiff, tense neck. Creating an ergonomically correct work station can help, but in the meantime here are some simple ways to loosen up a stiff neck when you're stuck behind a desk.

Reduce Shoulder Tension
Tight shoulders often translate into a tight neck. One particular culprit in this equation is the trapezius muscle (learn more about the trapezius here). This muscle covers a triangle-shaped area in the upper back starting at the bottom of the shoulder blade, running out to the shoulder joint, then narrowing to climb the side of your neck. When the upper part of the trapezius is tight, your spine can feel compressed. A quick, desk-friendly remedy to release built-up tension is shrugging your shoulders in an exaggerated fashion: inhale and raise your shoulders to your ears and exhale letting them fall - really give into gravity and let your shoulders drop. Repeat this action four to five times. Follow it up with a self-massage: use your opposite hand to squeeze this muscle just like you would a wet sponge. Imagine you're wringing out the tension with each squeeze.

Create Some Motion
Stiff necks crave a little motion. I'm not suggesting headbanging to your fave Iron Maiden jam, but doing subtle neck stretches will certainly help. Swaying your head slowly from side to side can help ease tension through your neck. Make a half circle with your skull by bringing your right ear to your right shoulder, then roll the head forward bringing your chin to your chest, continue to the left bringing the left ear to your left shoulder. Reverse directions, dropping your chin and rolling your head to the right. Repeat a few times in each directions. I suggest doing this stretch throughout the day to prevent stiffness before it starts.

Learn one more way to relax your neck when you keep reading.