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Sitting Exercise
Working in a sitting position several hours at a time, eventually stresses internal systems due to restricted circulation. These are a couple of the exercises I do when sitting for long periods, i.e., working on-line all night: * Neck exercise 1. position [edge of chair - just the buttocks]
2 posture [up straight; a hand atop each thigh; relax elbows; feet close together (touching); look straight ahead
3. "very slowly" allow your head to to relax forward while keeping your shoulders and back straight (the vision is to try and touch your neck with your chin) ** caution, do not try to actually touch the chin to the front of your neck - keep your mouth closed - the objective is to stretch the back of your neck NOT ACTUALLY touch the front of your neck with your chin
4. "very slowly" raise your head back to the straight ahead look
5. repeat 3 and 4 (you determine how many repetitions - I usually do at least two, because of the frequency of practice) CAUTION: If you experience pain in the limbs (arms, legs) from this exercises - CONSULT with a Medical Professional
* Lower Back exercise 1. position [back of chair - buttocks/back firmly touches back of chair, be sure there are NO obstructions between your head and knee, i.e., slide keyboard back into the desk]
2. posture [up straight, allow shoulders and arms to relax on the sides of your body and look straight ahead
3. "very, very, very, slowly allow your head to relax forward; allow the upper body to curl as you "very, very, slowly" curl forward to rest your head on your knees; allow your relaxed arms to to freely rest - if hands touch the floor, allow the backside to rest on the floor
** caution, if you have active sinus irritations, you may want to delay this exercise until sinus activity has diminished
4. with head resting on knees, breath in through your nose and out of your mouth for at least three reps
5. DO NOT raise up quickly from head resting on knees position - very very slowly rise in reverse (allow body to curl) while sliding arms up and resting hands atop each thigh as you return to the upright sitting position
6. in the upright position, breath in through the nose and hold for a count of three seconds; then exhale slowly through the mouth gently forcing extra wind from the lungs [repeat at least three times]
7. repeat 2 - 6 CAUTION: If you experience pain - CONSULT with a Medical Professional
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Contributor's Note
For more information about spinal health, visit Relax the Back via banner connection from JazJets. Scroll to the very bottom of the page,
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JazJets
Spine Universe
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The copyright for this content entitled "Sitting Exercise" has been specified by the contributor as:
Public Domain
The copyright for this content has been relinquished by the author. The content may be used freely by anyone.
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This intel was contributed by JazLive
JazLive
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February, 2012
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