Deskercise

Performing this range-of-motion exercise several times a day will help prevent that tight, uncomfortable feeling in the trunk of your body that comes from sitting all day.

Stand with your feet shoulder width apart. Hold your bent elbows down at your sides with fists up. Lean slightly forward and twist side to side with your elbows leading the movement. Repeat for 30 to 45 seconds.

Stand comfortably next to a chair for balance. Bend and raise one knee. With your dangling left foot make small clockwise circles in the air, then reverse and make counter clockwise circles. Return to starting position and repeat with the other knee and foot.

Stand with your feet comfortably apart, your toes turned slightly outward. Hold the back of a chair if you need support. Keep your back straight and slowly bend your knees over your toes. (It's important not to extend your knees beyond your toes in order to avoid stress on the knees.) Straighten, by pushing up through your feet.

Pain in the butt? This simple exercise can help reduce tension that can result from a long day of sitting.

Whether you sit all day or not, buttocks are an area of the body that we often neglect until we notice the area increasing in size! This exercise can be done while sitting in a chair or lying on your back with your knees bent. Do it several times a day to tighten those buttocks.

Tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results.

This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body.

Sit straight in a stationary chair with both feet flat on the floor. Slowly tilt your torso to the right as you reach around behind yourself with your right hand. Grasp the top right corner of your chair with your right hand. Complete the stretch by moving your left hand as close as possible to your right hand. Stretch as far as you can and hold it for 15 seconds. Repeat four to six times, twisting left and right, aiming to turn the body a little farther each time.

Pain in the neck? These simple exercises can help ease the tension and loosen the kinks from a long day

This exercise can be done sitting or standing and helps strengthen your neck muscles, which can help alleviate some of the discomfort.

Keeping your head upright, hold the palm of one hand against your forehead and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Then clasp your hands behind your head and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Repeat on both sides of your head.

Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times. Relax, and rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise.

Stand up straight with your feet together or slightly apart. Keep your body stiff and your feet flat; sway your weight forward and hold for 10 seconds. Now lift your heels off the ground and hold for 10 seconds (you will feel this especially in your calves). Return to starting position and sway your weight backward, keeping your body stiff, and hold for 10 seconds. Now lift your toes and hold for 10 seconds (you will feel this particularly in your shins). Repeat three to five times.

This stretch is good for your arms and body trunk. Done slowly, it also serves as a great relaxer. Try not to bend forward as you lean to the right or left.

Stand with your feet spread shoulder width apart. Raise one arm, then bend sideways, reaching over your head until your arm is parallel to the floor (or as far as you can). Hold for five to 10 seconds. Repeat with other arm.

This is a good way to "open up" the chest muscles after you have been sitting and leaning forward all day at your desk.

Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Hold for five to 10 seconds. Repeat five to 10 times

Pain in the neck? These simple exercises can help ease the tension and loosen the kinks from a long day at the computer.

This exercise can be done sitting or standing and helps strengthen your neck muscles, which can help alleviate some of the discomfort.

Deep breathing is probably the simplest and most effective relaxation technique. Shallow, rapid breathing is a common reaction to stress. So deep, slow breathing can actually interrupt your stress response and help you to relax.

Close your eyes. Breathe out slowly and completely through your mouth. Watch your stomach "cave in" as you breathe out. Now breathe in slowly and deeply through your nose. Watch your stomach expand as you breathe in. Hold for five seconds, then exhale and begin the cycle again. Repeat at least five times.

This simple maneuver can relax your facial muscles, especially those around your eyes and in your forehead. Do it as often as you like.

While sitting, squeeze your eyes and close your mouth tightly. Hold for five seconds, then release. Repeat several times.

Start by looking straight ahead with your mouth closed. Open your mouth and let yourself "yawn." Now, imagine you are chewing a large piece of taffy. Stretch your mouth in all directions for eight to 10 seconds. You may also want to pronounce or mouth the five vowel sounds — A, E, I, O, U — in an exaggerated manner, to further stretch your jaw. Repeat five to six times a day.

Feel the weight of the world on your shoulders? These exercises can help soothe tension and eliminate kinks.

Your shoulders are the link between the three most common sites of stress-related pain — your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation.

Sit erect in a chair. Raise your arms so that your elbows are flared in an outward position and your hands are at shoulder level in front of your body. Keep your hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intensely, and then slow the pace again.

You're not really swinging an ax as you do this exercise, so don't make the movements choppy or jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day.

From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an ax there. Gently swing the ax by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder and swing the ax toward your right thigh. Repeat on both sides seven or eight times.

Sitting in a chair, lift, then rotate one foot to "write" each letter of the alphabet. Switch feet and repeat. This helps keep foot muscles limber.

Although no movement is visible in this isometric exercise, the pressure of one hand against the other safely strengthens the wrists. Do it twice a day for best results.

Put the palms of your hands together as though in prayer, with your elbows out and wrists bent at right angles. Press your palms together, allowing no movement in either direction. Hold five to 10 seconds, feeling the push in your wrists. Repeat several times. Do not hold your breath as you push your hands together — keep breathing in and out normally.

Touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger. This simple hand exercise can increase the mobility of your fingers.

Begin with your elbows tucked in and your palms facing each other. Bend your wrists forward, bringing your fingers toward each other. Bend your wrists back so that your palms face the front five to seven times. Repeat this routine once or twice an hour to help release tension caused by using a keyboard.

This stretch relieves tension in your arms, sides and waist. It feels great when done slowly and smoothly, so take your time and don't rush it. Perform the stretch first thing in the morning and periodically throughout the day.

Stretch your arms up, one at a time, as high as you can, as if you were trying to pick an apple from a tree. Repeat 10 times, alternating sides.

These stand-up pushups are easier than the military kind. Still, they build up strength in the arms and shoulders. All you need is a wall to lean on, so stand up and push.

Stand facing a wall, with your feet apart and about 12 inches from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. The farther from the wall you stand, the greater the shoulder effort needed to push back. Gradually increase your distance as you become stronger, but don't exceed two feet.

Spend hours on your computer? If you make this exercise a part of your daily routine, it can help prevent carpal tunnel syndrome. You can do one hand at a time or both together.

Start with your hands in front of you, looking at your palms. Stretch your thumb across your palm and gently close your fingers over it in one smooth motion. Stretch open your fingers and thumb. Gently fold your fingers into your palm and close your thumb over them. But don't make a tight fist. Stretch open your fingers and thumb again. Repeat three to four times.

Pain in the butt? This simple exercise can help reduce tension that can result from a long day of sitting.

Tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results.

This stretch is best done in a standing position to help shoulders and triceps (backs of your arms). Do several times a day or whenever muscles in your shoulders and upper body feel tight.

Move both arms backward, with your palms facing down and hold for five seconds. Bend arms at the elbow (like a hinge), fingers pointing straight ahead and hold for five seconds. Repeat five to 10 times.

This exercise, donel at least three times a day, can relax your shoulders. You may do this one shoulder at a time or both together.

Sit or stand with your back straight. Lift your shoulders as high as you can. Bring them forward. Push them down. Pull your shoulders back, then return to starting position. Repeat in the opposite direction. Repeat three to five times.

Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle.

This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings — the group of muscles in the backs of your legs and above the knees — but you will also feel it working the quadriceps muscles in the fronts of your legs.

Sit back and place your hands under your right thigh. Pull your knee toward your chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.


	YOU ARE BEAUTIFUL! \| home HEY! HAVE YOU TRIED? \| DO YOU KNOW WHERE TO FIND? \| SKINCARE \| MAKE-UP \| HEALTH \| BEAUTY RECIPES \| DIET \| WORKOUTS \| EMOTIONAL HEALTH \| RELATIONSHIPS \| BEAUTY TIPS \| FUN \| FREEBIES \| FREE EYE SHADOW \| GIFTS \| BEAUTY TIPS \| HAIR \| LETS GO SHOPPING \| CLOTHES \| BEAUTY ADVICE \| Deskercise \| Crafts Deskercise Try out InfoSlim A Panorama of nutrition, fitness, and medicine! CLICK HERE DeskExercise of the Day This simple exercise can help ease the tension in your upper body. Give it a try. Tummy Twist Performing this range-of-motion exercise several times a day will help prevent that tight, uncomfortable feeling in the trunk of your body that comes from sitting all day. Stand with your feet shoulder width apart. Hold your bent elbows down at your sides with fists up. Lean slightly forward and twist side to side with your elbows leading the movement. Repeat for 30 to 45 seconds. PAST DESKERCISES XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX These exercises can help ease the tension and stiffness that results from sitting. Leg Rotations Stand comfortably next to a chair for balance. Bend and raise one knee. With your dangling left foot make small clockwise circles in the air, then reverse and make counter clockwise circles. Return to starting position and repeat with the other knee and foot. Ballet Bends Stand with your feet comfortably apart, your toes turned slightly outward. Hold the back of a chair if you need support. Keep your back straight and slowly bend your knees over your toes. (It's important not to extend your knees beyond your toes in order to avoid stress on the knees.) Straighten, by pushing up through your feet. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Pain in the butt? This simple exercise can help reduce tension that can result from a long day of sitting. Butt Crunch Whether you sit all day or not, buttocks are an area of the body that we often neglect until we notice the area increasing in size! This exercise can be done while sitting in a chair or lying on your back with your knees bent. Do it several times a day to tighten those buttocks. Tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX The Twist This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body. Sit straight in a stationary chair with both feet flat on the floor. Slowly tilt your torso to the right as you reach around behind yourself with your right hand. Grasp the top right corner of your chair with your right hand. Complete the stretch by moving your left hand as close as possible to your right hand. Stretch as far as you can and hold it for 15 seconds. Repeat four to six times, twisting left and right, aiming to turn the body a little farther each time. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Pain in the neck? These simple exercises can help ease the tension and loosen the kinks from a long day Neck Push This exercise can be done sitting or standing and helps strengthen your neck muscles, which can help alleviate some of the discomfort. Keeping your head upright, hold the palm of one hand against your forehead and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Then clasp your hands behind your head and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Repeat on both sides of your head. Relax And Roll Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times. Relax, and rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Stay a step ahead of foot tension with this exercise Hamstring Helper Stand up straight with your feet together or slightly apart. Keep your body stiff and your feet flat; sway your weight forward and hold for 10 seconds. Now lift your heels off the ground and hold for 10 seconds (you will feel this especially in your calves). Return to starting position and sway your weight backward, keeping your body stiff, and hold for 10 seconds. Now lift your toes and hold for 10 seconds (you will feel this particularly in your shins). Repeat three to five times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX These exercises can help ease the tension and stiffness that results from sitting. Leg Rotations Stand comfortably next to a chair for balance. Bend and raise one knee. With your dangling left foot make small clockwise circles in the air, then reverse and make counter clockwise circles. Return to starting position and repeat with the other knee and foot. Ballet Bends Stand with your feet comfortably apart, your toes turned slightly outward. Hold the back of a chair if you need support. Keep your back straight and slowly bend your knees over your toes. (It's important not to extend your knees beyond your toes in order to avoid stress on the knees.) Straighten, by pushing up through your feet. These simple exercises can help ease the tension in your upper body. Give them a try. Reach And Stretch This stretch is good for your arms and body trunk. Done slowly, it also serves as a great relaxer. Try not to bend forward as you lean to the right or left. Stand with your feet spread shoulder width apart. Raise one arm, then bend sideways, reaching over your head until your arm is parallel to the floor (or as far as you can). Hold for five to 10 seconds. Repeat with other arm. Tarzan Stretch This is a good way to "open up" the chest muscles after you have been sitting and leaning forward all day at your desk. Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Hold for five to 10 seconds. Repeat five to 10 times XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Pain in the neck? These simple exercises can help ease the tension and loosen the kinks from a long day at the computer. Neck Push This exercise can be done sitting or standing and helps strengthen your neck muscles, which can help alleviate some of the discomfort. Keeping your head upright, hold the palm of one hand against your forehead and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Then clasp your hands behind your head and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Repeat on both sides of your head. Relax And Roll Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times. Relax, and rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Try these simple exercises to help ease the stress of a long day at the computer. Deep Breathing Deep breathing is probably the simplest and most effective relaxation technique. Shallow, rapid breathing is a common reaction to stress. So deep, slow breathing can actually interrupt your stress response and help you to relax. Close your eyes. Breathe out slowly and completely through your mouth. Watch your stomach "cave in" as you breathe out. Now breathe in slowly and deeply through your nose. Watch your stomach expand as you breathe in. Hold for five seconds, then exhale and begin the cycle again. Repeat at least five times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX It is hard to keep a stiff upper lip while working if there's tension in your facial muscles. The Face Squeeze This simple maneuver can relax your facial muscles, especially those around your eyes and in your forehead. Do it as often as you like. While sitting, squeeze your eyes and close your mouth tightly. Hold for five seconds, then release. Repeat several times. Mouth Maneuvers This exercise can be done sitting or standing; it helps stretch the jaw and facial muscles. Start by looking straight ahead with your mouth closed. Open your mouth and let yourself "yawn." Now, imagine you are chewing a large piece of taffy. Stretch your mouth in all directions for eight to 10 seconds. You may also want to pronounce or mouth the five vowel sounds — A, E, I, O, U — in an exaggerated manner, to further stretch your jaw. Repeat five to six times a day. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Feel the weight of the world on your shoulders? These exercises can help soothe tension and eliminate kinks. Ready For Fight Your shoulders are the link between the three most common sites of stress-related pain — your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation. Sit erect in a chair. Raise your arms so that your elbows are flared in an outward position and your hands are at shoulder level in front of your body. Keep your hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intensely, and then slow the pace again. The Lumberjack You're not really swinging an ax as you do this exercise, so don't make the movements choppy or jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day. From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an ax there. Gently swing the ax by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder and swing the ax toward your right thigh. Repeat on both sides seven or eight times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Stay a step ahead of foot tension with these exercises. Writing The Alphabet Sitting in a chair, lift, then rotate one foot to "write" each letter of the alphabet. Switch feet and repeat. This helps keep foot muscles limber. Hamstring Helper Stand up straight with your feet together or slightly apart. Keep your body stiff and your feet flat; sway your weight forward and hold for 10 seconds. Now lift your heels off the ground and hold for 10 seconds (you will feel this especially in your calves). Return to starting position and sway your weight backward, keeping your body stiff, and hold for 10 seconds. Now lift your toes and hold for 10 seconds (you will feel this particularly in your shins). Repeat three to five times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Keep fingers limber and help prevent carpal tunnel syndrome with these "hands-on" helpers. Praying Hands Although no movement is visible in this isometric exercise, the pressure of one hand against the other safely strengthens the wrists. Do it twice a day for best results. Put the palms of your hands together as though in prayer, with your elbows out and wrists bent at right angles. Press your palms together, allowing no movement in either direction. Hold five to 10 seconds, feeling the push in your wrists. Repeat several times. Do not hold your breath as you push your hands together — keep breathing in and out normally. Finger Taps Touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger. This simple hand exercise can increase the mobility of your fingers. "Sweep Away" The Tension Begin with your elbows tucked in and your palms facing each other. Bend your wrists forward, bringing your fingers toward each other. Bend your wrists back so that your palms face the front five to seven times. Repeat this routine once or twice an hour to help release tension caused by using a keyboard. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX These simple exercises can help relieve tension your arms feel from working on a computer. The "Apple Picker" This stretch relieves tension in your arms, sides and waist. It feels great when done slowly and smoothly, so take your time and don't rush it. Perform the stretch first thing in the morning and periodically throughout the day. Stretch your arms up, one at a time, as high as you can, as if you were trying to pick an apple from a tree. Repeat 10 times, alternating sides. Standing Pushups These stand-up pushups are easier than the military kind. Still, they build up strength in the arms and shoulders. All you need is a wall to lean on, so stand up and push. Stand facing a wall, with your feet apart and about 12 inches from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. The farther from the wall you stand, the greater the shoulder effort needed to push back. Gradually increase your distance as you become stronger, but don't exceed two feet. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Keep fingers limber and help prevent carpal tunnel syndrome with these "hands-on" helpers. Say "Hi" To Your Hands Spend hours on your computer? If you make this exercise a part of your daily routine, it can help prevent carpal tunnel syndrome. You can do one hand at a time or both together. Start with your hands in front of you, looking at your palms. Stretch your thumb across your palm and gently close your fingers over it in one smooth motion. Stretch open your fingers and thumb. Gently fold your fingers into your palm and close your thumb over them. But don't make a tight fist. Stretch open your fingers and thumb again. Repeat three to four times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX Pain in the butt? This simple exercise can help reduce tension that can result from a long day of sitting. Butt Crunch Whether you sit all day or not, buttocks are an area of the body that we often neglect until we notice the area increasing in size! This exercise can be done while sitting in a chair or lying on your back with your knees bent. Do it several times a day to tighten those buttocks. Tighten and squeeze your buttocks, hold five to 10 seconds, and release. Repeat six to eight times. Really concentrate on the "squeeze" for maximum results. Heavy Hinges This stretch is best done in a standing position to help shoulders and triceps (backs of your arms). Do several times a day or whenever muscles in your shoulders and upper body feel tight. Move both arms backward, with your palms facing down and hold for five seconds. Bend arms at the elbow (like a hinge), fingers pointing straight ahead and hold for five seconds. Repeat five to 10 times. Shoulder Rolls This exercise, donel at least three times a day, can relax your shoulders. You may do this one shoulder at a time or both together. Sit or stand with your back straight. Lift your shoulders as high as you can. Bring them forward. Push them down. Pull your shoulders back, then return to starting position. Repeat in the opposite direction. Repeat three to five times. XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX These exercises can help ease the tension and stiffness that results from sitting. Wall Squats If you have a wall and two to four minutes, try this exercise once a day. Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle. Hamstring Hug This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings — the group of muscles in the backs of your legs and above the knees — but you will also feel it working the quadriceps muscles in the fronts of your legs. Sit back and place your hands under your right thigh. Pull your knee toward your chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.