Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to exercise at the office to reduce lowe...
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Physical Fitness at the Workplace - Lower Back, Hips and Thighs Exercising The next one I’m going to take it back on the feet because it’s so effective to release the tension in the lower back. So here we go. On the side again I call it the cat roll. You may have heard it before. Maybe you’ve done it before. You’re going to take the body down. You’re going to create an arc in the back and then you’re going to slowly round it just like a scaredy-cat cat position that’s why it’s called the cat stretch or the cat roll. Again, dip the spine and then round the back. We’ll do it one more time. This also lubricates the spine by the way, very important, inhale, especially not just when you’re sitting at a desk working but if you’re traveling in a car or you’re traveling by plane, get stretches to do a rest stop perhaps, in a private setting of course, and then come back up. We’re going to proceed to the hips and legs, have a seat. Next we’ll move on to the hips and legs. You’ll notice we’re going section by section but we’ll help you be able to remember these too. You’re going to take your leg and cross it over the opposing leg and you’re going to bend over or lean over. What the stretch is good for is the outer thigh. You’ll notice right away where you feel it and the lower back and the gluts, the largest muscle of the body. So take your time, inhale and hold it static, inhale, you could also drop your head down and blow it away. Of course whatever you do on one side do on the other. Take it in and over. You’ll benefit greatly from this stretch especially if you have tight hips from sitting all day at the computer at the desk. So inhale and exhale. If you feel a little bit extra tension, do it again. No problem. Then next couple of stretches I find more effective than the ones that can be done at the chair, you’re better of standing up. So I’m going to take it off of the chair. You could do this with me too and the next one is for the quadriceps. Hold on to your desk or table and grab hold of your foot and I’ll explain the modification in a moment and you just simply want to get those legs parallel next to each other. You don’t want this in other words. You want to be sure that the legs are together. Hold on to something if you need some balance support and even if you can’t hold the foot like I’m doing, simply hold the leg up, no need to hold it with the hand, you’re still stretching the four major muscles down that quadriceps, down your thigh. And if your balance is pretty good you might not even need the table or the chair. Simply hold it and give yourself a balance challenge move. We could talk about that at another time. Knees parallel together, hold that stretch, good. The next stretch is specifically for the hips. Again very tight from seated position for numerous hours. So you’re going to open up your stride and you’re going to simply take your knee and dip it down. The heel is up at the back you’ll notice. Make sure that you simply take it down a notch. You don’t need to go down that low. That’s not the intention, just a simple hip flexor, stretch, stretching out the psoas muscles and various muscles of the hip. And of course switch your placement of your feet, foot right behind you, up and down and stretch it out, inhale and exhale. Now the next one is specifically for the hamstring, but compounded you’re going to notice I’m going to take the chair. I’m going to get a little bit deeper stretch by elevating my foot on that chair. So I’m going to take that chair out and I’m going to press into stretch and the muscles that I’m going to affect are not just the hamstring but I’m going to affect Achilles tendon, the largest tendon of the body, the soleus, the lower cap muscle and the gastrocnemius, the thicker calve muscle. And of course you can’t leave this out, the hamstring which can get very tight from a seated position and can lead to lower back problems, lower back pain. Many people don’t realize that their lower back pain

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