7 Minute Wellness Break
Do you find yourself sitting at your desk for long periods of time ? Paige Jones , ACSM CES , an exercise physiologist at Piedmont Atlanta Fitness Center , demonstrates the perfect way to get moving and take a sevenminute wellness break .
How to exercise at your desk Trunk rotations : Put your arms up in front of you . Stand with feet shoulder width apart . Rotate your trunk side-to-side for 15 to 20 seconds . Hip circles : Place your hands on your hips and rotate . After 20 to 30 seconds , reverse your rotation . Side bends : Stand tall with your arms by your side . Bend your trunk to the side . Slide your hand down your legs for 15 to 20 seconds . Shoulder rotations : Rotate your shoulders backwards and down . Maintain that rotation for 15 to 20 seconds . Leg circles : Standing on one foot , take your leg out to the side , making nice small circles to loosen up the hips . Reverse your rotation . Switch legs after 15 to 20 seconds . Chair squats : Stand in front of your chair . Lower yourself down into the chair and stand back up . Perform 10 chair squats before stopping . Side leg lift : While holding onto the desk , kick your leg out to the side . Lift the leg up as high as you can manage . Switch legs after 10 to 15 repetitions . Heel and toe raises : Holding onto your chair for balance , push up onto your toes . Then rock back to your heels . Repeat this movement for 10 to 15 repetitions . Seated leg lifts : Sit in your chair , stick your leg out with your toe pointed up . Lift your leg up and lower it down . Switch legs after 10 to 15 repetitions . Seated crunches : Sit on the edge of your chair . Put your fingertips behind your ears . Lift your knee to the opposite elbow . Switch knees and repeat for 10 to 15 repetitions . Wall pushups : Place your hands against the wall at shoulder level . Step backwards and lean forwards into the wall . And then push back . Repeat for 10 to 15 repetitions . Seated Hamstring stretch : Turn and extend your leg out , toe pointing up . Reach for the foot , hold this stretch for 20 seconds . Upper back stretch : Extend your arms forward . Interlock your hands together . Round your back . Drop your head and push your arms and shoulders forward to stretch behind your shoulder blade . Hold for 15 to 20 seconds . Figure four stretch : Cross your ankle over your opposite side knee , so your leg is parallel with the floor . Lean down towards your legs . Hold this stretch for 15 to 20 seconds . Then sit up . Quad stretch : Hold onto your chair . Grab your foot with your knee pointing straight down and pull it into your rear end . Hold it 15 to 20 seconds . And then you will change legs . Calf stretch : Step back with one leg . Lean forward into your chair , stretching the back calf . Hold for 15 to 20 seconds . And then switch legs .
This article is courtesy of Living Better Piedmont . For more information on Piedmont Newton Hospital , please visit piedmont . org .