A Daily Shower and/or Office Break
Exercise
These are “isometric”
exercises that can be done up to three times per day to strengthen all of your
muscle groups. Wikipedia defines
“isometric” as strength training in which the joint angle and muscle length
do not change during contraction.
So, hold each exercise
below for 20 seconds/20 breaths. You may
wish to relax and contract periodically, say once per second. Hold
each exercise up to but not including pain.
Any muscle pain from a previous exercise should be selectively allowed
less contraction.
If you discover
enhancements to the below after experience, please advise.
1.
Back
Arch: Arch the back so that lower back muscles, deltoids (upper back),
triceps (back of upper arm), etc. are contracted.
Stretch your head backwards, unless you feel dizziness, then move your
head forwards. Alternate your
contraction focus among the above muscles to maximize effects to all groups.
Continue breathing. Take a
short break if you feel feint, or go to the following exercise.
2.
Front Arch: Arch the
front so that abdominal, pectoral (breast), and biceps, etc. are tightened.
Again, alternate your contraction focus among muscles to maximize effects
to all groups. Continue breathing.
3.
Squeeze: Raise the arms
and contract the trapezius muscles (upper shoulder), gluteus maximus (butt), and
quadriceps (top, front legs). Again, alternate your contraction focus among
muscles to maximize effects to all groups. Continue
breathing.
4.
Rotate Side to Side: Rotate
from side to side and look straight behind you, if you can several times.
5.
Rotate, Wag, and Nod head
and neck to eliminate bone clicking.
6.
Rotate, Wag, and Nod shoulders
and spine to eliminate bone clicking.
7.
Lunge with Right Leg
Forward: Stretch left Achilles tendon. Rotate
both hands around several times to exercise lower arm muscles.
Bring left leg forward and up as far as possible, as if to start Karate
kick forward, or complete kick forward, if room.
Rotate left leg backwards as far as possible contracting hamstring (upper
back leg muscle), as if to start Karate kick backward, or complete kick
backward, if room.
8.
Repeat Lunge above with
left leg forward.
9.
Touch Your Toes:
However, spread the feet at shoulder width apart and pretend to lift a heavy
barbell from the floor to stretch the back parts of the legs.
10.
Rotate each Foot to exercise all lower leg muscles while you
turn off the shower.
You will definitely start
feeling stronger and bulkier and feel better day by day … so enjoy.
The
Elevator
Have
you ever been stuck in an elevator? Can you imagine being in an elevator
during an earthquake?
There is another good reason not to take an elevator . . . physical
exercise.
Do
not take an elevator for one floor under any circumstances. Do not take an
elevator for two floors, if you have the time. Do not take an elevator for
three floors for an excellent short workout.
Walk
all the way up or down the stairs after work, unless, of course, it is greater
than a dozen floors. Do not worry about creating body odor by walking the
stairs. Stress causes much worse body odor than physical exertion.
If
you do take the elevator, and the elevator is empty . . . besides you, of course
. . . you have a great opportunity to exercise.
Do the shower tensing exercises, described above Stretch in
between. Before you exit the door,
throw that chest out, and butt in, get positive . . . and walk out the door.
The
Television
During
television commercials do jumping jacks for the whole time of commercials.
During the next commercials, do sit-ups. And the next commercials, do
pushups for the whole time.
Turn
on MTV or other music programs and dance, dance, dance.
If
you really want to get serious about exercising while watching television, have
someone make up an exercise bicycle that turns an electrical generator.
Plug the television into the generator . . . and voila . . . no exercise, no
television!
The
Car Wash
Wash
your car yourself. It doesn't really take any longer when you add in the
trip to the carwash, the trip back, and the wait in long lines for your car to
be wiped dry. When you wash your car, you save money and get a good workout in
addition. The many muscles involved in
car washing represents great stretching and strengthening opportunities.
Others
Get
creative. There are many ways to keep the blood coursing through your body
during your daily activities. If you think of more, please let me
know by email, so that I can add them here.
Note: This article is
not intended as medical advice and is not medical advice. This article is
intended to provide only general, non-specific health information. The
specific facts that apply to your health conditions may make the outcome
different than would be anticipated by you. You should consult with your
health provider familiar with your health history prior to using this
information. This article does not create any health provider/client
relationship.
