Tuesday, October 25, 2011

Easy Sitting Exercises For Everyone ( Part II )

sitting exercise

Easy Sitting Exercise Part Two

Today post,we should continue the other step how to do easy sitting exercise part two.I hope this info will help.

13) To help trim your waistline and keep your spine aligned and supple,side stretches are excellent exercises to do at your desk. Raise your arms over your head or akimbo with your hands on your hips, lean gently over to each side as far as you can safely go. Be very careful if your chair is unstable or if it is on wheels. Do this a few times on each side. This exercise can be done several times throughout the day.

14) Exercise your knees. Place a rubber ball behind your knee and squeeze it 10 to 12 times. Switch knees and repeat. Alternatively, Place the rubber ball between your knees and press your knees together tightly to strengthen thigh muscles.

15) Do foot lifts. Lift your feet using the balls of your feet. Repeat this as many times necessary to make your legs feel a little tired.

16) Seated Knee Hug – Start by sitting upright on the edge of your chair with your arms by your side. Breathe out and bring the right knee upward, toward your chest, without rounding the upper body forward. Then reach your arms around the right knee and hug it. At the same time add a little bit of an extra stretch to the lower back. Inhale and return the foot to the floor. Exhale and bring the left knee upward, toward your chest, without rounding the upper body forward. Hug your left knee with arms, then inhale and return to the starting position. Do one set of 20 repetitions (10 per side). This exercise stretches the muscles of the lower back, strengthens the abdominal muscles and gets the blood moving in your legs.

17) Make sure to regularly stretch your muscles. By stretching your calves out, you increase blood flow, reduce the chances of blood clots and increase the strength of your muscles. Stretch your neck by moving it slowly forward and backward and side to side. Stretch your back by stretching your arms out wide and then lean back, pulling your arms back.

18) Simply stretching your hands and giving them a good shake from time to time can help alleviate any problems in the future

19) Neck rolls - start by turning your head in small circles. Let the circles increase in size. Rock your head from side to side remembering to keep everything loose.

20) Tighten muscles on one side of stomach lifting butt slightly off seat - hold for 10 counts and repeat 50 times for each side.

21) Press one leg down on the floor as hard as you can - hold for a count of 10 and relax. Repeat with the other leg. This will get the circulation flowing and strengthen leg and thigh muscles.

22) Do arm raises several times a day. Raise your arms straight over your head, or to the sides, or even behind you. Each method work a different set of muscles, and all will temporarily increase your heart rate, keeping your metabolism boosted. A good exercise if you have a sluggish circulation.

23) Roll your wrists. This will help reduce chances of carpel tunnel syndrome and general stiffening incurred from arthritis.

24) Move your legs and feet up and down as if marching on the spot

25) Put your arms straight out in front of you palm facing up. Holding dumbbells or bottles of water etc. bring your arms up to your shoulders and straighten them again. Repeat this 10 times

26) Raise your right arm above your head and bend your upper body to the left, hold to the count of 5. Do the same using the left arm and bend over to the right. Repeat several times throughout the day.

27) Suck in your stomach and hold to count of ten - repeat 50 times

28) Leg Lifts - Straighten your knees and lift your legs out in front of you. You can also march with your feet in place. This will exercise the large muscles in your legs. For easy calf exercises, you can raise your feet up on the toes and lower them. Be sure to use your muscles when you do these exercises for maximum effect.

29) Clasp your hands behind your back, straighten your spine and push your head back. Hold for a count of 5 – 10. If you can manage it,hold your stomach in at the same time.

30) Cross on arm over chest at shoulder height - wrap opposite hand around arm at about the shoulder. Use front arm to pull stretched arm around to other side of body. Repeat on opposite side.

5 comments:

The concept behind using Chinese exercise balls for carpal tunnel syndrome is that the acupressure points in the fingers are stimulated. carpal tunnel exercise ball

I recently came across your blog and have been reading along. I really appreciate your all sitting fitness routines ; I think all these activities good for old age peoples who can't do tough and difficult exercise at this age.

I always thought that exercise is very important. Exercise will make your body healthy and energetic. so never lazy exercise.
A little writting about health

Well Exercise makes, our body more stronger and flexible. Push ups, stomach scrunches, pull ups, and other exercises help tone and enhance, muscles. It is helpful to improve, our stamina power.
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