Best At-Work Stretches
Hi there, I hope you are having a great day.
Let’s begin our newsletter with something funny.
A guy goes in for a job interview and sits down with the boss.
The boss asks him, “What do you think is your worst quality?”
The man says “I’m probably too honest.”
The boss says, “That’s not a bad thing, I think being honest is a good quality.”
The man replies, “I don’t care about what you think!”
Most of us spend the majority of our day sitting in front of a computer, a wheel, or a tv.
Studies have shown that people who spent eight or more hours a day sitting had similar risks posed by obesity and smoking.
But, interestingly enough, another study also found that sitting didn’t result in any negative effects for active people. How about that?
Researchers are not sure why prolonged sitting is so bad.
But, according to Harvard Medical School, one possible explanation is that sitting relaxes the largest muscles.
When muscles are relaxed they take up very little glucose from the blood, raising your risk of type 2 diabetes.
Also, When you sit for a long period, your hip flexors and hamstrings muscles get tight. That can affect your gait and balance.
Tight hip flexors and hamstrings can also contribute to lower back pain and stiff knees.
Needless to say, movement is key.
So how can we fit in a few stretches and exercises in our busy schedule?
This is where I come in.
Let me share with you my favorite stretches that will help you counteract the effects of sitting.
Best at-work stretches
Every couple of hours, you should stop everything you’re doing. Put a sticky note on your computer, an alarm on your phone; Whatever it takes to remind you about your little daily “stretch breaks”.
I’m going to share my 7 favorite stretches.
Think of them as daily mini gifts for your body.
You do not have to do them all at once. Pick and choose 1 or 2. A few hours later, pick another 1 or 2.
The key is consistency and dedication.
Are you ready?
Seated chest openers
When you sit at your computer for long periods, chest muscles will tense up and even shorten. When they shorten, they might pull on the shoulders and neck muscles. Have you ever noticed that a massage therapist will always massage your chest muscles if you come in complaining about shoulder or neck pain?
Sit on a chair and drop your arms backward. Allow for the weight of your arms to help with the stretch. Hold the stretch for 5 seconds and repeat 5 times.
Seated piriformis stretch
The piriformis is a muscle deep in the glutes. If you sit for too long, it may put pressure on your sciatic nerve which can create pain shooting down your legs.
Cross one leg over the other. Lean forward as if you were going to touch the floor. Go as low as you are comfortable and stay in that position for 2 seconds.
Repeat 5 times and then switch legs.
Seated lower back stretch
This is one of my favorite stretches. Sit at the edge of the chair.
Now, lean forward and go as low as you can towards the floor.
Your goal should be to touch the floor with the palm of your hands.
Never try to force it. Let your body dictate how low it could go.
Stay in the stretch position for 5 seconds. Release and repeat 5 times.
Calves raise
This movement is not only going to help you build strong calves. It will also help with better blood circulation.
You see, calves are pumps. Every time you walk, it helps blood circulate from your lower body back to the heart.
If you sit for long periods, you do not allow these pumps to function properly.
By doing calves raises, you mimic the movement of walking and allow your calves to do what they are meant to do. Help blood circulate.
Perform 10 repetitions with both legs together or 1 leg at a time.
Seated Hamstrings stretch
Here’s another muscle that tends to shorten when you sit for long periods.
In a seated position, have one leg straight.
Now reach for your foot or get as close as possible to it. You should feel this stretch in the back of your leg ( hamstrings muscle).
Hold that stretch for 2 seconds and release. Repeat 5 times and switch legs.
Power squats
This one is more of an exercise than a stretch but hey, it’s as important.
Put your body in a sumo-wrestler position with feet pointing at a forty-five-degree angle.
Now go down and try to touch the floor while keeping your head facing forward.
If it’s too difficult keeping your back straight, go as low as you are comfortable while keeping the right form. The more you do this one, the better your form will be and the lower you will be able to go.
This exercise will work on the big muscles of the quadriceps (front of your legs) and the glutes.
Two sets of ten repetitions. Give yourself a thirty seconds break between sets.
Seated core strengthener
Here’s another strength exercise.
This one will help strengthen your core.
Yes, planks are great but this particular drill can be done from a seated position. Lift your legs off the ground then hold them in the air for two seconds. Perform two sets of ten repetitions. Give yourself 30 seconds between sets.
My take
It doesn’t take that much to stay active.
If time is an issue, doing these daily stretches and exercises will help keep your body limber and more importantly annul the effects of sitting.
Each drill should take between thirty seconds and one minute. If you do two stretches every couple of hours, it’s only two minutes of your time and under ten minutes for the day. Who does not have 10 minutes?
When performing your seated drills, make sure your chair is not on wheels or you’ll be flying all over the place. Safety first!!
How do you get started? Begin by setting that alarm on your phone and pick your first two stretches. That’s it!
And now, let’s eat
Do you want to bring something a little healthier at your next team breakfast or meeting?
How about Flourless Banana And Chocolate Chips Mini Muffins? They are delicious, easy to prepare, and much healthier than donuts.
Flourless Banana Chocolate Chip Mini Muffins
Ingredients
Ingredient Checklist
1 ½ cups rolled oats (see Tip)
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
2 large eggs
1 cup mashed ripe banana (about 2 medium-large)
⅓ cup packed brown sugar
3 tablespoons canola oil
1 teaspoon vanilla extract
½ cup mini chocolate chips
Directions
Instructions Checklist
Step 1
Preheat oven to 350 degrees F. Coat a 24-cup mini muffin tin with cooking spray.
Step 2
Pulse oats in a blender until finely ground. Add baking powder, baking soda and salt; pulse once or twice to blend. Add eggs, banana, brown sugar, oil and vanilla; puree until smooth. Stir in chocolate chips. Fill the prepared muffin cups.
Step 3
Bake until a toothpick inserted in the center comes out clean, 15 to 17 minutes. Cool in the pan on a wire rack for 5 minutes, then turn out to cool completely.
Tips
Tip: People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.
Tips
Equipment: 24-cup mini muffin tin
Nutrition Facts
Serving Size: 1 Muffin
Per Serving:
78 calories; protein 1.4g; carbohydrates 10.9g; dietary fiber 1g; sugars 6.2g; fat 3.6g; saturated fat 0.9g; cholesterol 15.5mg; vitamin a iu 28.8IU; vitamin c 0.9mg; folate 6.8mcg; calcium 20.3mg; iron 0.4mg; magnesium 12.5mg; potassium 76.8mg; sodium 64.9mg; added sugar 5g.
Exchanges:
1/2 Other Carbohydrate, 1/2 Starch
Bon appétit.
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