Spending Too Much Time At The Computer?
I’m guessing the answer is yes…unless you have a job that takes you outside or isn’t in an office.
Hours can sometimes go by for me before I even notice that I’m cramped up and hunched forward — and I know better!
I hate to use this type of bullying, but if you don’t move it…you WILL lose it.
You must take several times out of your busy day to do some sort of movement.
Try the Pilates moves I’ve suggested below. Be aware if you have any existing aches and pains. And if you aren’t sure whether you should or shouldn’t do something, err on the side of caution and check with your doctor.
The sequence of exercises are somewhat Pilates-inspired, but you’ll see that these are pretty common moves…and won’t require you to put your ankle over the back of your head or get into some compromising position.
Who Needs To Move?
Everyone needs to move. This exercise sequence is for anyone really – because quite truthfully, we are all spending too much time hunched over our little devices. But – my inspiration was for the people who’ve signed up & are focusing on the next 2 months on this year’s newly named The Challenge.
Last year I spent countless hours writing, researching, setting up my test websites (I really got my geek on) …and MOVING WAY LESS than a Pilates instructor is supposed to move. So, this year, I want that to change…not only for myself but for everyone involved.
This next series of exercises is for anyone that spends more than 4 hours per day at their computer. Today, while you are tackling the task of narrowing down that micro niche or trying to get through the training videos you missed while the boss isn’t watching, or simply banging your head against the monitor, take a moment to do this pilates inspired workout.
Here are a few things you can do that won’t cause too many giggles from your friends or co-workers or spouses…at least none that they’ll reveal to you while you are in the room. And you only need to leave your desk for one of them! Sound good?
Ok, here is a pilates-inspired series of stretches/exercises that you can try right now.
Get your energy revved up, get ready to the Challenge strong, and avoid that annoying crick in your neck & back.
Basic Guidelines For This Stretching & Abs Routine
- Hold the stretch only so that it’s comfortable for you…don’t try to over-stretch thinking you are doing more for yourself. You aren’t.
- Hold each one for at least 10 seconds and up to 30 seconds if you can. Use smooth, controlled movements, don’t bounce as you may have see someone do in the gym. - Breath deeply through each exercise and stretch – think about breathing into the stretch. Each exhale might bring you a bit deeper.
- Consider using a timer from your Iphone or your computer to know how long you are holding the stretch.
- Remember that everyone has a different range of motion. Do what you can!
The Exercises
SEATED CHEST LIFT (opens chest & targets abs)
- Stay seated at your computer, Hands gently placed behind head. - Inhale and lift the chest up, like you are arching backward
- Exhale and forcefully pull your belly in as you roll forward now. Hollow out your abs
- Exhale all the out and then immediately repeat.
SEATED PIGEON (outer hip stretch)
- Stay seated at your computer, cross the right ankle over the left knee, gently lean forward.
- Keep your back straight, head and neck in line with spine.
- Lean forward until you feel a stretch on the side of your hips and buttocks. You might want to press down gently on the knee. - Hold for 10 seconds and repeat on the other side.
CAT STRETCH (focuses on your obliques and the “six pack” abs area)
- Stand one foot from your desk.
- Place on your desk only shoulder width apart. Your feet should also be about this far apart.
- Exhale as you round your back like a cat, drop your chin to your chest. Then also round your lower back – tucking under your pelvis.
- Inhale and Arch your back slightly in the other direction, pushing your bum back, lifting chest and raising your head upward.
- Go back and forth really exhaling as your round your back and inhale as your arch it.
BACK STRETCH (focuses on stretching the spine)
- Sit at the front of your desk chair and open your legs slightly wider than your hips.
- Lean forward from your hips and gently bend your upper back forward.
- Now just hang your head and arms forward toward the ground.
BACK STRETCH – (upper back strengthening and opens chest)
- Push your chair back a bit so you can bend forward without hitting your head.
- Open your legs about hip distance apart – you want to be able to lean forward through them.
- Rest arms on the desk about shoulder width apart.
- Lean forward from your hips and back straight. Widen your feet a bit so you can feel a stretch in your upper back.
- Roll yourself back up to start and then start again – hinging forward – reaching for the floor with your chest.
AB HOLLOW (below the belt abs)
- Stay seated or stand up – your choice!
- Put your hands on your hips or gently behind your ears with your elbows wide.
- Inhale as if into the sides of your ribs.
- As you exhale, focus on tightening a seatbelt just below your belly button. Pull your belly in as far as possible. Holding the contraction
- Keep the seatbelt tight and continue breathing – try not to hold your breath, just keep pulling in your abs tight on the exhale.
- Imagine trying to attach your belly button to your spine. - Hold for ten seconds and release.
Remember – doing any type of movement during your day will make you more energetic and give you the stamina to keep working!
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