FitSugar

Stretch It: Circling Eagle For Your Upper Back

FitSugar — Fri, 02 Apr 2010 12:00:09 PDT

If you sit at a computer all day or find yourself behind the wheel for extended periods of time, no doubt you've experienced a tight upper back. Well I have a fix for you, and it's a variation on the Eagle pose in yoga. Instead of holding the pose, you circle your arms in the entangled position, which makes for a glorious stretch.

For the details, just

Work It Girl: Easy Wrist Stretches

FitSugar — Thu, 12 Mar 2009 03:30:00 PDT

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,

Work It Girl: Tricep and Shoulder Stretch

FitSugar — Tue, 18 Dec 2007 14:30:00 PST

If you work at a desk all day, chances are your shoulders and upper back are tense from typing. Here's a great stretch to loosen your tight shoulders and triceps.

Sit nice and tall in your chair. Bend you left elbow, bringing it behind your back, with your palm facing outward. Bring the back of your left hand up towards the middle of your upper back, as high up towards your neck as possible.
Now lift your right arm straight up towards the ceiling. Bend your elbow, lowering the palm of your hand behind your head, as close to the middle of your upper back as possible.
Try to touch your fingers together, and eventually clasp your hands. If your hands don't touch, it's OK because you're still getting a good stretch in your left shoulder and right tricep.
Try to keep the spine long by drawing your ribs and belly button in, and pressing the back of your head gently against your right arm. After holding for at least five deep breaths, slowly release your arms. They're probably going to feel a little weird, so shake them out before doing the second side.

Work It Girl: Wrist Stretch

FitSugar — Wed, 05 Dec 2007 10:15:00 PST

If you spend the majority of your days at a computer typing and mousing, chances are your wrists are not loving it. It's so important to give them a rest, so try this wrist stretch at your desk. You can do it on any surface, even on the ground, so if your coworkers think stretching is weird you can try it at home.

Stand next to a desk or some other stable surface that is lower than your hips.
Turn your hands around so your fingers are pointing towards your body and place them on the desk.
Keep your back long, relax your shoulders away from your ears, and walk your feet back a little so you feel a nice stretch in the front of your wrists.
After five slow breaths, slowly peel your fingers and hands off the desk (after about 20 seconds), give your arms a little shake, and circle your hands in both directions.

Work It Girl: Hamstring Stretch

FitSugar — Tue, 27 Nov 2007 15:30:00 PST

If you work at a desk all day and your lower back is not too happy about all that sitting, here's a great stretch to get you on your feet and relieve some of that tightness.

Place your right foot up on your chair, or all the way up on your desk if you're a little bit more flexible. Place your hands on the chair or desk, or somewhere on your leg.
Keep both legs straight, lengthen your spine, and gently fold your torso over your right thigh. Think about reaching the crown of your head towards your toes. Scrunch your shoulders all the way up towards your ears, and then release them down toward your waist. You can keep your head lifted, or drop your nose toward your leg to release the back of your neck.
Stay here for at least five slow, deep breaths, and then do the other side.

While you might not be able to just plop your foot on your desk or chair without your coworkers raising their eyebrows, you can try this stretch in the privacy and comfort of your own home.

Fit's Tips: Looking for other stretches to do at your desk? Try these stretches.

Work It Girl: Hip Stretch

FitSugar — Mon, 12 Nov 2007 13:59:45 PST

If you sit at a desk all day, take a break from work and stretch those tight hips that you haven't moved for hours. Tight hips contribute to lower back pain, so loosen up those hips with this stretch.

Move your chair so it's about three feet away from your desk.
Keep your right foot planted on the ground and lift your left leg up. Place your left ankle right behind your right knee, creating a right angle with your left shin and right thigh.
Stay seated if this is enough of a stretch. If you want to take it further, slowly fold your torso over your left leg. Reach out with the crown of your head, lengthening the spine and tucking your chin into your chest.
Hold for five or more breaths and then switch sides.

Work It Girl: Standing Pigeon

FitSugar — Tue, 15 May 2007 13:45:33 PDT

Here's another stretch you can do at your desk that opens and stretches your hips a little bit deeper than Seated Pigeon. Just push your chair back a little before you do it. This might be a stretch better suited for all you who work and/or study at home, but it is such a great hip opener I had to share it with you.

Stand in front of your desk and lift your left knee up. Place your lower left leg on your desk. Try to adjust your shin so that it's parallel with the front end of your desk. Flex your left foot and inch your right foot behind you a few inches to deepen the stretch even more.

To see 2 other variations,

This is just like the one above, but to feel a more intense stretch in your hip, slowly lean your torso forward.
You can also reach your right hand towards your left knee, and reach your left arm around your lower back for a spinal twist. If it's easy, grab on to your left toes with your left hand and draw your left shoulder back, opening through your chest. This one is my favorite!

Fit's Tips: You can do all 3 poses in a row with the left leg up, and then don't forget to do the right side.

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 PDT

Sitting at your desk for 8 hours a day is a great way to work towards tight hips. Fight back with this desk hip opener stretch.

This is just like doing Pigeon pose but instead of lying down, you're sitting up.

Bend your left knee and place your lower leg flat on the desk (make sure to clear a spot).

Lean your upper body forward a little and try to keep your spine long. You'll really feel this stretch in your left hip and butt. I love it!

Hang here for a few breaths or more if you love it, and then carefully switch sides.

If you really love this stretch, you can work while you do it!

CAUTION: Again, make sure your chair doesn't have wheels!

Work it Girl: Chair Squat

FitSugar — Wed, 18 Apr 2007 02:30:00 PDT

Sitting at your desk for countless hours in one position can really tighten up your lower body. So why not do something to open up those hips, quads, and calves?

You could always do a Wide Squat on the floor, but if you squat down on top of your chair, you can still get a little work done (I'm all about the multi-tasking).

Stay like this for a minute or two, or as long as you'd like. I wouldn't stay like this for too long though, because your feet will start to fall asleep from loss of circulation.

Just like the Chair Spinal Twist, I love the way this stretch releases my lower back. Give it a try and tell me what you think.

CAUTION: Do NOT try this squat on a chair with wheels. If you do have a rolling chair, find a place in your office where you can do this move with your feet planted firmly on the floor.

Earn More Money By Changing Up Your Office Space

LearnVest — Wed, 08 Feb 2012 00:15:07 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most of us spend about 40 hours per week at work - in other words, the majority of our waking hours.

And nearly all of those hours are spent sitting at our desks. It’s a definite problem - and not just because we’re missing happy hour or quality couch time at home.

There’s no shortage of discouraging research pointing out the evils of a sedentary lifestyle and claiming that sitting will actually shorten our lives.

But, conversely, making a few tweaks to the way you sit - and the space you sit in - all day has been proven to make you a happier, healthier worker, busy earning your killer salary.

And, scientists say, the happier you are, the more you tend to earn.

In an effort to make the time spent at our desks as productive (and as profitable) as possible, we’ve combed the research for the easiest, most effective tips to soothe your mind and body when trapped in a cubicle . . . or corner office.

Just follow these four steps.

1. Make It Comfy

When we say “comfy,” we mean “ergonomic.” It’s an unfriendly word for a friendly concept: basically it means “intended to provide optimum comfort and to avoid stress or injury.” Friendly, right? Besides, an awkward workspace can lead to major health issues, including disorders in your joints or tendons, so a little tweaking of your cubicle can go a long way for your well-being. Line up your body correctly by following these two principles:

Your feet should be flat on the floor and your elbows should be even with your desk. This can be achieved either through adjustable chairs or - if chairs are a hot commodity at your office - a combination of step stools and pillows.

Read on for more tips.