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Plenty of people around the globe have a sedentary lifestyle.
Result: joint
pains, loss of energy, quick ageing and high blood pressure. The following
exercises are devised to prevent stiff joints and stay fit while you sit.
Warm-Ups
Begin with one or more of these to get blood
flowing and warm-up muscles so they tear during exercises.
Sit with toes on floor, heels high, toes tucked well in towards the chair.
Stretch out the leg as far as possible, at the same time pushing the heel
forward and drawing the toes as close to you as you can. Return to original
position. Relax. Repeat the same movement with the right leg. Repeat with both
legs together. Do this exercise four times.
Sit with feet parallel, pointing straight ahead. Lift left leg against chest
and clasp lower part of leg with both hands. Pull. Return to original position.
Repeat with right leg. Then lift both knees and clasp hands around lower legs.
Pull. Return to original position. Relax. Repeat the entire exercise five
times.
Jog in your chair by raising heels alternately as high as possible. At the
same time raise your arms in a bent position, and rock rhythmically forward and
back as when walking. Continue for one to three minutes.
Circulation
Speeders
Bend your right forearm upwards and drive the left knee up towards your
right elbow. Return to original position and do the same thing with the right
knee and left elbow. Repeat cycle 15 times.
Exercises for back and
stomach
Excellent to help develop good sitting habits and prevent lower
problems
.
Draw the stomach fully in, but continue to breathe normally. Drop trunk
forward while lifting toes high, heels on floor. Place toes back on floor. Relax
stomach muscles, raise body upright again. Repeat 30 times.
Sit relaxed. Pull stomach muscles in as far as you can. Keep them drawn in
and tensed for seven seconds. Relax for seven seconds. Repeat eight
times.
Sit relaxed with shoulders dropped. Raise the back through a concentrated
pulling together and tensing of lower-back muscles. Hold for seven seconds.
Relax for seven seconds. Repeat eight times.
Exercises for shoulders
and arms
These are good to prevent upper back stiffness and soreness.
Sit with shoulders relaxed. Move right shoulder forward, then the left
shoulder, stretching each as you do so. Return. Relax. Clasp hands and mover
arms out and upwards, then backwards over head; as palms turn upwards, give a
slight pull. Repeat eight times. Gently, rhythmically, rotate shoulders to
describe large circles. Do in both forward and backward directions, 10 to 15
times each.
Exercises
for legs and ankles
These help prevent swelling of feet and keep legs from stiffening.
With heels off the floor and toes high, roll feet in large circles. Repeat
15 times in each direction.
Sit with elbows on knees, bending forward with your whole weight pressed
down on the knees. Lift heels as high as possible. Drop heels and lift toes.
Repeat 30 times.
Exercises for hands and wrists
This exercise
prevents arthritis and helps prevent finger swelling.
Make fists with palms down. Turn hands all the way over and spread the
fingers. Return hands to original position. Repeat 15 times.
Exercises for neck
They keep the upper spine flexible and
relieve headache causing tension.
Bend head forward, chin against the throat. Keeping chin against throat,
bend head backwards. Turn head as far as you can to the right. Nod three times.
Do the same towards the left. Repeat cycle ten times.
Place your right hand against your head above the right ear. Bend straight
to the right, offering slight resistance with hand. Return. Repeat movement with
left hand above left ear. So the exercise eight times.
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