|
Contributed by Vesna Periosevic
|
 Office Gym
We will stick to the topic of keeping yourself fit in your office. A
lot of companies have already recognized a growing need to keep their
employees healthy. It not only improves productivity, but also cuts
down man days lost due to illness. Companies are setting up their
corporate gyms and are hiring corporate trainers to give employees a
dose of light workout on a daily basis. Well, if you are not working in
such an environment, here is the ideal "do it yourself" solution for
you.
It's time for a more serious workout at your workplace. I call
this routine a seated Pilates routine. You can do it staying in your
chair; it will stretch and strengthen your body. So, I hope your job
fits you, but even if it doesn't There is no reason you should not stay
in firm in spite of your job.
 Seated Hundred
Sit upright in your chair with your back pushed firmly against the
seat. Legs are bent, knees right above the ankles. Arms are stretched
down toward the ground, muscles are tight. Chin is pulled onto the
chest. Inhale in this position and start to pump vigorously with your
arms up and down. Movement is generated from your shoulders. Inhale on
the count of five and exhale to the count of five. Repeat it five
times. Stomach stays tucked in throughout this exercise.
 Rolling Down
Inhale deeply, steady your arms and start slowly to lower them toward
the ground. At the same time start rounding your neck, place your chin
onto the chest, start peeling yourself off the chair, vertebrae by
vertebrae, rounding your back slowly all the way to the ground, or as
far as you are comfortable with. Keep on pulling your stomach in. Stay
in this upside-down position for a count of three and slowly start
making your way up, following all previous steps in reverse order.
Repeat the entire exercise three to five times.
 Rolling Up
Reach out toward the ceiling, stretch as much as you can. Imagine that
someone is pulling you waist up. Stomach is glued to the spine; chin is
parallel to the ground, while shoulders are soft even though arms are
stretched toward ceiling. In this position pick the apples. Keep on
pulling your stomach in and breathing evenly, inhaling through your
nose and exhaling through your mouth. This will open up your back and
give a small stretch to your arms. At the same time deep
inhalations will help you regain your focus.
 Seated Running
Sit firmly, inhale and lift one leg off the ground, the other is firmly
on the ground. Pull the knee onto your chest as much as you can. Exhale
and switch to the other leg. Do this for one whole minute, gradually
increasing the speed, rest for 15 seconds and do it again but slightly
faster. As your speed increases you can curve your back slightly to get
the right kind of balance. This way you can get good abdominal workout
as well. Do it up to five minutes.
Hindustan Times |
