Exercise: Standing Lumbar Extensions How: Standing Lumbar Extension: Stand with your feet shoulder-width apart and place your hands on your lower back with fingers pointing down. Gently press your hips forward and arch your upper body back, lifting your chest toward the ceiling to counter slouching. Hold for 15 to 20 seconds. Perform first thing
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Exercise: Walking Wednesday, with some hills! How: Walking Wednesday, with some hills! Aim for 6-8 minutes of walking each hour, between meetings. Or aim for a 40-50 minute longer walk at some point today. Incorporate a hill into your walk. Change your normal route, to include that neighborhood hill you avoid. You’ve got this! Equipment:
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Exercise: Single Arm Bent over Rows How: Single arm bent over rows: Select your weight: Pick a light to moderate resistance band or dumbbell. With bands, you can perform this standing up straight or hinged, and bent at the waist. The weights or resistance band can be low weight. With weights, have one hand on
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Exercise: Single Arm Bent over Rows How: Single arm bent over rows: Select your weight: Pick a light to moderate resistance band or dumbbell. With bands, you can perform this standing up straight or hinged, and bent at the waist. With weights, have one hand on a bench or chair for support. Position your spine:
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Exercise: Alternate Arm Reach How: Perform while standing or sitting (preferred Standing). With your feet shoulder width apart and stable, raise one arm at a time, straight up and hold. You should feel a gentle stretch in your arm and along your side. Hold for 1 minute, and then switch arms. Perform 3-5 each hour,
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Exercise: Breathing: The 4-7-8 How: Can be performed while sitting or standing. While upright, inhale for 4 counts, hold for 7, and then exhale for 8. Relax your shoulders and your mind. Equipment: A simple exercise mat is suitable. Perform to start your day, or between meetings. If your day is hectic, set an alarm
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Exercise: Low Squat Hold How: With your feet shoulder width apart and stable, bend down into a Squat position. Hold that position for 20 seconds x 4. A great exercise to be done between meetings. Equipment: A simple exercise mat is suitable. Exercise Mat
Exercise: Side Shuffle Steps How: With your feet shoulder width apart and stable, quickly shift your weight and step with alternating feet outward. This should almost look like you are ice skating. Aim for 45 seconds and perform 5 times. A great exercise to perform between meetings, or first thing in the morning to get
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Exercise: Knee Drive Steps (high knees) How: With your feet shoulder width apart and stable, raise one knee at a time, returning it to the same starting position, while maintaining your balance on your other leg. Alternate legs or perform the same knee raises and then alternate legs. Perform 10-15 each hour. Safety is paramount.
