October 20, 2018

At-Your-Desk Posture Check

Fit Body:

Posture Check!

Do you have a sore neck and sore shoulders at the end of your day?  Check your desk posture! Move your chin back, and sit up straight, so your ears are lined up directly over your shoulders. Lower your chin so it is parallel to the floor. Slide your chair forward so you can reach the keyboard, but still keep your shoulders back so they are over your hips. A key to reducing neck and shoulder soreness while at your desk is to keep your torso straight up and down. Think about puling your shoulders down and back. This may mean moving your monitor and keyboard closer to you on the desk to eliminate the need to lean forward. You’ll know your chair is at the proper height when your forearms are parallel to the floor when using the keyboard. A proper desk and chair position goes a long way to reducing neck and shoulder soreness.

 

 

Build your Lower Body Strength

Fit Body:

Single Leg Bridge for Lower Body Strength

The Bridge is an effective exercise to strengthen your glutes, hamstrings and core muscles. It’s important to maintain proper spine alignment with your belly button in throughout the range of motion. Lie down on the floor on your back. Bend both knees, with your feet flat. Extend your left leg straight up toward the ceiling. Place each arm straight on the floor along side your body. Keeping your back aligned, press through your right heel and lift your hips about 3 inches off the floor, and then lower. Be sure to keep your hips level, and your shoulders down. Do 10 reps, and then return your left foot the floor. Next, extend your right leg straight up, press through your left heel and lift your hips, then lower. Do 10 reps, and then release.

 

*Consult your physician before performing exercise.

Stretch Break: Shoulder Posture Stretch

Fit Body:

Shoulder Posture Stretch

Stretch Break: Stand up. Raise your right hand straight up overhead and then lower it behind your upper back. At the same time, move your left hand down and behind your back, then up to grasp your right hand. Hold for 3 deep breaths, and then release. Repeat with your left hand up and over, and your right hand down and back.

 

 

Side Plank for a Strong Core

Fit Body:

Side Plank for a Strong Core

Begin lying on your right side on the floor. Place your right hand directly below your right shoulder. Keeping your body and legs straight lift your body up off the floor. Hold for a count of 10-15, and then release. Repeat lying on your left side. Lift and hold for 10-15 seconds, then release. For more of a challenge, hold your top arm straight up, perpendicular to the floor, with your palm forward.

Get Moving While You Wait

Fit Body:

Stop wasting time! Get moving while stuck in line.

Stuck waiting in line or waiting for an appointment? Do a few exercises to make use of the time.

Toe Raises. Lift your toes, then lower. Do 10 reps.

Heel Raises. Lift your heels, then lower. Do 10 reps.

Stand on one leg. Hold for 10 seconds.

Standing weight shifting. Stand with your feet hip-width apart. Lean to the left and then the right. Do 10 total reps.

Standing Knee Raises. Alternate lifting your knees as if climbing stairs.

 

Tone up your arms and posture muscles

Fit Body:

Tricep Kickback

Tone up your arms and posture muscles with this one exercise. Begin by holding a weight in each hand. Bend forward slightly from your hips, keeping your back straight. Bend both knees. Hold your elbows into your waist. Next, extend both arms straight back. Pause for one second. Then, bend both elbows again, keeping your upper arms in place. Repeat for 10-12 reps.

*Consult your physician before performing exercise.

Fitness Opportunities

Fit Body:

Look for fitness opportunities around you!

Exercise does not always have to be structured to count toward your fitness. There are fitness opportunities all around you- LOOK! Here are a few ideas to get you started:

While waiting in line: Toe Raises/Heel Raises.

While shopping: Carry what you can. Skip the cart.

While waiting for an appointment: Abdominal bracing. Sit up tall. Pull your belly button in toward your spine. Hold for 10 second intervals.

While watching your kids soccer game: Stand! Don’t sit.

While stuck in traffic: Inhale/Pull your shoulders up. Exhale/Pull your shoulders down and back.

While on the phone: March in place.

 

 

 

 

 

 

Health Inventory

Healthy Mind:

Take a health inventory

Your number on the scale is merely one component of your health and fitness. Your clothing size is also simply one component, that many would argue isn’t relevant to gauging health at all. Instead of focusing on being thin, focus on your total physical, mental and emotional health. Here’s your new checklist:

How do you feel during your day? Do you have energy?

How do you function during your day? Can you lift and carry everything you need to? Can you bend and reach easily?

How is your emotional state most of the time? We’re not talking about the every so often sadness, frustration or anger. Is there an emotional trend you notice?

Do you experience any systemic or bodily malfunctions? For example, regular digestive distress, regular aches or pains?

If any of your answers make you uneasy or aren’t what you want, need or expect, time to visit your physician.

 

 

 

Creative Abs

Fit Body:

Creative Abs

Get creative with your ab exercises. Your abs and core work during all of your daily activities. Sometimes your core works to bend and twist. Other times, your core works to stabilize against movement by preventing bending and twisting of your torso. Your core is a multi-layered, multi-functional group of muscles.  Here’s how to get creative with your abs: Begin by choosing your base-move, for example a crunch or a plank. Once basic form is mastered, add a moving challenge. A moving challenging is moving an arm or leg in any pattern (forward/backward, side/center, up/down, in/out) to challenge core stability. Adding a creative touch into your ab workout will keep motivation high and results coming.

 

Lying Hip Stretch

Fit Body:

Lying Hip Stretch

The lying hip stretch is a great stretch after your cardio workout. You’ll stretch your hips, glutes and thighs all in one move. Begin by lying on your back on the floor. Cross your right ankle over your left knee. Hold your left thigh, and pull both legs up toward your chest. Hold for 10-30 seconds, then release. Next cross your left ankle over your right knee. Hold your right thigh and pull both legs up into toward your chest. Hold for 10-30 seconds, then release. Be sure to keep your shoulders down on the floor and your neck relaxed.

 

*Consult your physician before performing stretch.