Exercises for in-between classes
Just 10 to 15 minutes of exercise a day can help relieve those aches and pains and improve your posture, strength and flexibility.
Doing a few exercises when we are at work, at home, in the car or wherever we are, helps to offset the hours spent at the computer, driving the car or just the build-up of stress.
When you first awake
Just take 60 seconds to welcome your body to the new day and stretch. You can start by:
Interlacing your fingers and stretching your arms above your head with your palms away from you, then
Take a lying twist with your head facing the opposite direction to your knees, and then
Sit on the side of your bed and bend forwards.
These stretches take a few minutes but you'll feel the benefit.
Feeling stressed?
Sit at your desk or in a chair, place your hands on your knees, chin slightly tucked and shoulders relaxed. Close your eyes and breathe slowly. Inhale freely, pause and then exhale for a count of 6. Increase your exhale until you reach 10. Reduce the count back down until you exhale for a count of 6. Sounds simple but can make a real difference fast.
If you have time, go for a short walk and breathe. While walking make sure your back is straight and your shoulders are relaxed. Let your arms swing freely at your side.
Feeling a bit stiff from sitting too long at a computer or been in a long meeting?
For the following series of exercises, start by sitting with your feet on the floor, back straight, chin slightly tucked so the back of your neck is straight:
Place your hands on your knees and eyes closed. Inhale slowly. As you start to exhale from the abdomen upwards, bend forward keeping your back straight and your chin tucked. Move as far forwards as feels comfortable.
Inhale as you return to an upright position.
Place one hand on your leg and the other at the back of the chair seat. Inhale slowly.
As you start to exhale from the abdomen upwards, turn towards the side where your hand is placed on the back of the chair.
Inhale to return to the centre and then repeat this sequence on the other side.
Sit or stand and interlace your fingers
Turn your palms away and then, as you inhale, raise your hands above your head with palms facing upwards.
Exhale to lower
Repeat slowly at least 3 times.
Here are some techniques to use while carrying out some day-to-day activities.
Loading/unloading washing machine or tumble dryer?
Imitate a 4-year old and try squatting instead of bending - it will help release your lower back.While cleaning your teeth
Stretch out the tightness from your calves by standing with toes/balls of feet against a vertical surface. Great if you have been wearing heels.In supermarket queues
Stand tall and aligned - think of that ripe peach under your chin and alternate, balancing surreptitiously on each leg for 5 breathes. You'll get to the top of the queue ever so slightly smug having multitasked to your advantage.
In traffic queues
When you are stuck in traffic remember that you are the traffic.... why not sit a little more upright in your seat, breath in through nose, pause giving your body more time than usual to take up oxygen into your blood stream then breath out slow and long through pursed lips and give your abs a little workout. When the traffic clears you will have avoided using any energy getting impatient and toned your valuable abs.
