7 Quick Fixes to Refresh, Restore, Reboot

It’s tax season and guess who gets to do the taxes in our house. That’s right, me!
During a usual day, I am on my feet, whether at work or at home there is always something to be done that involves movement. During tax season, however, I can spend hours just sitting at my computer and not moving at all. When I don’t get up and move, my mind becomes tired and my body becomes stiff. I am sure many of you find this happening during the days when you are at a desk. Here are a few exercises that you can do at or near your desk to keep your mind alert and your body supple.

The plan:

  1. Set an alarm or timer to go off every hour
  2. Pick 2 or 3 of the following exercises to do at the alarm break.
  3. Get back to work and do it again!

Ball Squeeze – relief from working at a computer.
Squeeze a tennis ball or lacrosse ball and hold for ten counts, repeat 3 times.

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Mountain Gorilla – wrist stretch – place the back of both hands on a table or mat, slowly straighten your elbows, slowly make fists and release.

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Sternum Drops – Relief from sitting with rounded shoulders.

Kneeling with elbows on a box or low table, lower your ribs toward the box or table, float the ribs up and away from the box or table. Try to keep the fronts of your shoulders relaxed and allow the shoulder blades to move together and apart. Float the back of your head up to the ceiling for neck and upper shoulder release.

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Spinal Rotation – To increase spinal mobility and hamstring length.

Seated Twist with Stability Ball – Sit on a rug or mat with legs straight and both feet evenly pressed against a wall, place one hand on the top of the stability ball, keep both sitting bones even on the floor, roll the ball away with one hand allowing the ribs to rotate but the pelvis to stay stable and return to neutral. Repeat 5 times on both sides. If you don’t have a stability ball, you can reach one hand toward the wall for a similar effect.

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If sitting with both legs straight is uncomfortable, sit on a towel or rolled-up yoga mat.

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Wall Squats – To increase strength in fronts and backs of legs, relief from sitting, strength for standing and climbing stairs.

Place a stability ball against the wall and lean your back against the ball, move both feet as far away from the wall as you feel comfortable. The ball should be just above the top of your pelvis and your feet can be wide apart or close together. Slowly bend both knees and roll the ball down the wall until the ball is in the small of your back. Hold this position for 10 counts and roll back up to standing. Repeat 3 times If you don’t have a stability ball, then you can lean against the wall and slide up and down for a similar effect.

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Side Wall Ball – Turn to one side with the ball on the wall at the place where your pelvis and leg meet. Lift the leg close to the wall and roll the ball up and down on the wall 10 times keeping your standing leg straight. Put your foot down and change sides. Can be done without a ball as well.

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If you are having difficulty with balance during this exercise try resting your hands on the back of a chair.

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Calf Raises/Stretches –ankle and foot mobility from lack of movement or uncomfortable shoes
 
Stand on both feet with both hands on the back of a chair, a table or counter top. Keep your knees straight and slowly lift and lower both heels 10 times, repeat on one leg and then the other.
Once you have mastered this exercise, try it without holding on!

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Calf stretch – With both hands still on table or counter top, bend one knee as you reach the other foot back. Press the back heel down until the back knee is straight, hold for a count of 30, repeat with the back knee bent.

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That is all for now.

Have a great day!

Jess   

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