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Gumby Project

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Exercises Fit For  Kings
Exercises Fit For Kings
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Gumby Project

  1. 1. Let’s face it…sitting at a desk all day is no fun. Not only is it no fun, it is dangerous! Yikes…sorry to lay that one on you but it’s true. There are as many health risks associated with sitting all day as there are for smoking and being over-weight. Wow…I just brought the mood down a ton. But wait! There are things you can do. Walk over to a colleague’s desk instead of emailing them, start drinking more water (you’ll have to go to the water cooler more often…and to the bathroom…see, I think of everything!) OR, you can participate in the Great Gumby Project. What you will do is get up at least twice a day at work and stretch. Do the following routine and you’ll feel like a million bucks…ok, $750,000 after the exchange rate. I selected this routine because it targets muscles typically found as being tight in those that sit all day. Do each stretch (or pick your favourites if time is limited) for 30 seconds each. When? Official start date is Monday February 9 This is a 2-week challenge…get up, stretch, feel better and congratulate yourself for taking part in the Great Gumby Project! The Name The Reason The Move Calf Stretch Wearing any footwear with a heel keeps the calf in a shortened position. You need to stretch the calf muscles often to counteract the bad effects of office footwear. If you don’t wear high heels…do it anyway! Chest Stretch While sitting at a desk all day, your shoulders tend to round forward. This causes your pecs to become functionally shorter. Want to fix that? Do this stretch…and yes, both sides.
  2. 2. Wrist Flexion/Extension If you spend time at a keyboard then you need this. Plus, if you do this in the hallway at work people will think you are directing traffic…and that’s cool Upper Trapezius Your neck and shoulders get stiff after a hard day in front of the computer terminal (Online crosswords don’t finish themselves afterall) Levator Scapulae Stretch What a name! same type of stretch as above but you turn your head as if looking down Sternocleidomastoid Stretch Ya…don’t even try to pronounce this one. But if you do, you will have hours of fun just saying it over and over again. Same type of stretch but this time you are looking up Static Standing Hip Flexor Stretch **You get BONUS points if you do the kneeling hip flexor stretch!!** Sitting makes for tight hip flexors. This leads to aching backs and that is no good. 3 parts to this stretch. *one leg back, back foot rotated inward and arm in the air **Now bend slightly to the side ***And twist your body slightly as shown
  3. 3. Latissimus Dorsi Stretch Tight “lats” is another common tight area and another contributor to back pain. Ok, maybe you don’t have a stability ball at work but you can still do this one against your desk or a wall. Seated Spinal Stretch Reason? It just feels good! Hamstring Stretch Sitting in a knee-flexed position all day means you need to stretch your hamstrings and lower back

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