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 MAY 29, 2002 Stretching at Your Desk A major problem with sedentary work is that stress accumulates in the body. You can take a proactive stance by taking control before stress does its damage by stretching at your desk. In as little as 30 seconds, you can break the stress cycle, says Joan Price, a fitness instructor and author of "Joan Price Says, Yes, You CAN Get in Shape!" (Pacifica Press). Price recommends that you walk around as often as you can, and give yourself at least two stretch breaks a day to release stress and loosen tight muscles. "Schedule these breaks at midmorning and mid-afternoon, or at your own personal 'slump time,'" she says. Price has developed a head-to-toe stretching program. Most of the stretches are inconspicuous and can fit into the context of tasks you are doing at work. Head, Arms and Shoulders Hold your hands behind your head and push your elbows back. Hold for 15 seconds, breathing deeply, then release. Hips, Back and Neck Take off your shoes, if possible. Sit upright on the edge of your chair, feet flat on the floor, hands on your shoulders. Keep your back straight and gently twist your upper body to the right. Your hands can stay at your shoulders, or, for a deeper stretch, use both hands to push against the right side of the chair. Look over your right shoulder. Hold, breathing normally, then release and do the entire sequence to the left side. Thighs, Legs, Ankles and Feet Sit down and remove your shoes, if possible. Extend one leg in front of you. Contract your thigh muscle by lifting your leg straight in front of you. Alternate pointing and flexing the foot slowly three times. Slowly circle the ankle three rotations in each direction. Release and repeat the sequence with the other leg. |
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