Why Should You Exercise?
Regular physical activity and exercise can improve your brain health, muscle strength and increase your endurance. Exercise helps to delivers oxygen to your tissues and improves the efficiency of your cardiovascular system giving you more energy to perform your daily routines.
Many of us spend too much time sitting at our desk during the work day, or sitting in front of a screen at home. Without regular activity, your body slowly loses its strength, stamina and ability to function properly. Over time, postural adaptations may occur resulting in shoulder, neck and back pain. Research suggests that “sitting is the new smoking”.
Standing up and moving around frequently is important to prevent the secondary effects associated with prolonged sitting. It is recommended that you stand up and move around for at least 30 seconds every 20 minutes in order to increase circulation. It is also recommended that you move around for at least 3-5 minutes every hour!
Strengthens your gluteus muscles (buttocks) and quadriceps (thighs)
- With straight back, tighten stomach, spread feet apart, lean slightly forward and stand.
- Lower yourself back down as slowly as possible sticking buttocks back out over the chair.
- Repeat 10 times in a row. Perform 3 times per day.
Heel Raises
Strengthens your gastrocnemius and soleus muscles (calf)
- Rise straight up onto the balls of your feet.
- Use a chair or counter for support if needed.
- Repeat 10 times. Perform 3 times per day.
Toe Raises
Strengthens your anterior tibialis muscle (shin)
- Lift your toes up as high as possible without sticking your buttocks out.
- Use a chair or counter for support if needed.
- Repeat 10 times. Perform 3 times per day.
Scapula Retraction
Strengthens your mid-trapezius and rhomboid muscles (between your shoulder blades)
- With arms at sides, reach down and pinch shoulder blades together.
- Roll shoulders back with palms facing up to stretch pectoralis at same time.
- Hold for 10 seconds.
- Repeat 10 times. Perform 3 times per day.
Cervical Retraction
Strengthens your upper cervical flexor muscles and stretch the extensors
Important to help prevent postural adaptations, neck pain and headaches!
- Pull head straight back, keeping eyes and jaw level.
- Think of making a double chin.
- Hold for 5-10 seconds.
- Repeat 10 -times. Perform 3 times per day.
Sitting Extender
Stretches your lumbar spine
- Place hands in small of back.
- Arch back as far as possible using back muscles.
- Hold for 10 seconds.
- Repeat 10 -times. Perform 3 times per day.
Standing Back Bend
Stretches your lumbar spine and hip flexors
- Place hands in small of back.
- Arch back as far as possible.
- Hold for 10 seconds.
- Repeat 10 -times. Perform 3 times per day.
Seated Hip Flexion
Strengthens your psoas (hip flexors)
- Sit at the end of your chair.
- Keeping your back straight lift your knee as high as possible.
- Hold for 5-10 seconds.
- Repeat 10 times in a row on each side. Perform 3 times per day.
Functional Quadriceps Chair Squat
Strengthens your gluteus (buttocks) and quadriceps muscles (thigh)
- Keep feet flat on the floor, shoulder width apart
- Squat as low as is comfortable.
- Hold for 5-10 seconds.
- Repeat 10 times in a row on each side. Perform 3 times per day.