By Jennifer Closshey | Special to the Plant City Times & Observer
I work all the time, and I can’t get to the gym.
This is the number one reason I hear as to why someone cannot exercise. And while working is an absolute necessity in life, so is exercising. Working keeps the bank account healthy, while exercise keeps the body healthy.
Mahatma Gandhi once said, “It is health that is real wealth and not pieces of gold and silver.”
Prolonged periods of sitting at work without sufficient movement results in poor circulation, stiffness, swollen ankles and a mental fog. So, how about we try some simple exercises in the workplace to stay flexible, invigorated and energized?
Torso Twist
Twist the torso to loosen up the muscles that run along the spine and back. This gentle stretch increases circulation and massages internal organs. Plant your feet firmly on the floor and sit as upright as possible. Use the chair’s arm rests to stabilize yourself, while twisting both left and right multiple times. Sounds simple and gets great results.
Back Stretch
Bend forward while seated to stretch for the back. Coming directly forward, with your face looking between the legs, will balance left to right while lengthening the spine. This is especially helpful to the lower back, increasing circulation and improving blood supply to the head and brain. Place your hands on the floor or on the tops of your shoes to hold on this posture for a few minutes.
Upper Body Stretch
Stretch the upper body with arms overhead, fingers interlocked. Once again, sitting upright with your feet firmly planted on the floor, lift the arms out to the sides and over your head. This big, sweeping motion targets the upper back, shoulders, arms, wrists and hands. With arms overhead, sway gently from side to side to deepen the stretch. Another variation is to gently twist your opposite sides forward and backward to release even more tension from the shoulders and neck. This stretch is beneficial at any time of day, including when you wake up and right before you go to sleep.
Neck Stretch
Stretch and strengthen the neck to release tension, improve flexibility and increase the blood supply to the brain. Start by tilting the head side to side, followed by chin-to-chest, and then up toward the ceiling. Avoid circular motions with the neck, as that movement could cause spine and neck compression.
Quad Stretch
Stand to stretch the quadriceps and get additional benefits for the shoulders, upper legs, calves and ankles. Place one hand on a wall, with the opposite hand holding the toes of your foot. Bring the heel of your raised foot close to the buttocks, and gently make circles with that ankle. Repeat on the other side. This movement can reduce lower back pain caused from sitting too much or for too long.
Calf Stretch
Ease tension in the calf with a simple standing stretch, with your hands against a wall. Step back with one foot and elongate the back of the calf by straightening the leg. Hold that pose for 30 seconds and repeat on the other side. This is great for improving circulation and easing back discomfort.
Remember: regular movement throughout the day increases work productivity and encourages creativity. Drink plenty of water, as hydration is key to moving the toxins though the body. The workday will seem quicker and easier as your body feels better.
Jennifer E. Closshey, Ph.D., is a doctor of integrative holistic health based out of Plant City. She teaches restorative yoga classes at the Plant City Family YMCA on Thursdays.