Too many Americans sit at a desk all day during work and don’t move. Let’s face it, we’ve all been guilty of it at some point. You sit in one position, don’t move very often, eat lunch at your desk, only get up for the bathroom, and leave exhausted at the end of the day. Doing some small stretches and exercises throughout the day will not only help improve back/neck pain, but also increase your energy level and leave you with a positive attitude. Small breaks at work throughout the day that include some form of exercise, have been shown to improve productivity at work or in school. All it takes is a few minutes a couple times a day to relieve job-related stress.
Before stretching- walk around for 3-5 minutes, get some water and got to the bathroom.
Here are five easy stretches and exercises to get your blood flowing:
Five Key Stretches
(do stretches for 15-30 seconds)
1) Neck Stretches – Slowly tilt your head toward your shoulder and hold for ten seconds each side. Keep this one slow and easy, the neck is very easy to injure.
2) Arm Shoulders – Pull your arm across your chest, hook your other arm around it to pull the tension out of your upper back and rear shoulders.
3) Back / Legs – Lean forward at the waist either from the standing position or sitting and bring your chest toward your thighs. Slowly try to straighten your legs – stretching your hamstrings.
4) Thigh Stretch – Sit on left edge of your chair or stand. Grab your left ankle and pull it upward toward your buttocks. Switch sides.
5) Calves Stretch – Stand and lean into your desk with your heels on the floor. Bend your knees slightly to stretch your achilles tendons.
Five Key Exercises
1) Legs – Squats – Stand in front of your chair and repeat sitting down and standing up 10 times three times a day.
2) Shoulder Shrugs – Just pull your shoulders as high as you can and roll them forward ten times and backward ten times throughout the day.
3) Dumbbell Curls – While on the phone, you can grab a dumbbell and do bicep curls for 20 repetitions three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.
4) Bench Dips – Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day for 10 repetitions.
5) Assisted Push-up – In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day for 10 repetitions.
Information courtesy of military.com
Photo courtesy of www.stuartdegvillefitness.com
Are you looking for a unique date idea? Look no further than San Diego Speed Boat Adventures! Our two-person speed boats are perfect for any couple looking to go on an adventure. Join us for a guided, narrated tour of San Diego Bay while you captain your own speed boat. Our expert tour guides will guide you 13 miles around the bay to see various marine life, the Coronado Bridge, U.S.S. Midway, and the Maritime Museum. Tour times depart daily at 9am, 11am, 1pm, and 3pm. Book your tour online at sandiegostage.speedboatadventures.com or call (619) 294-5852 for reservations.
As the Navy’s longest-serving aircraft carrier, the USS Midway holds a hull full of history. With a 4-acre long flight deck and solid gold anchors, the ship can be seen up close and personal on one of our Speed Boat Adventures! You have the opportunity to see this massive ship in a way that most people can’t. With instruction from your tour guide, you can navigate your speedboat close enough to capture pictures and video like never before! You’ll hear fun and interesting facts about the ship and its history while you explore San Diego Bay. While you navigate below the flight decks, don’t forget to look up and wave at the people 90 feet above you. They’re jealous and you know it 🙂
We’ll see you on the next adventure!
For more information on the USS Midway visit http://www.midway.org/
San Diego’s top 10 things to see and do includes something for everyone, from beaches, night life attractions, amusement parks and historic sites. San Diego County hosts more than 30 million visitors a year and it is no wonder why. If the pristine beaches were not enough enticement for San Diego visitors, then maybe the World Famous Wild Animal Park and Zoo just might do the trick. So check out our list of San Diego’s Top 10 attractions you are sure to find irresistible.
The beach is more than a boundary dividing land from sea, more than a place to swim or sunbathe. In San Diego, the beach is a way of life, a source of pride and joy, a defining influence in people’s lives.
San Diego, CA
SeaWorld sits on a beautiful bay overlooking San Diego’s oceanfront. It is only one of three parks ranked in the Top 10 that enjoys ocean frontage.
500 SeaWorld Drive
San Diego, CA 92109
San Diego Zoo
The 100-acre Zoo is home to over 4,000 rare and endangered animals representing more than 800 species and subspecies, and a prominent botanical collection with more than 700,000 exotic plants.
2920 Zoo Drive
San Diego, CA 92101
Prepare yourself for a lifetime memory aboard the USS Midway Museum. You’ll explore a floating city at sea and relive nearly 50 years of world history aboard the longest-serving Navy aircraft carrier of the 20th century.
910 North Harbor Drive
San Diego, CA 92101
Wild Animal Park
The Wild Animal Park is an expansive wildlife sanctuary that is home to more than 3,500 animals representing more than 400 species. Its renowned botanical collection represents 3,500 species and 1.5 million specimens.
Hotel Del Coronado
Since it was first built more than 120 years ago, the Hotel del Coronado has been a beacon of grandeur and refinement among vacation destinations in Southern California and the world.
1500 Orange Ave
Coronado, CA 92118
Balboa Park and Museums
Balboa Park – the nation’s largest urban cultural park. Home to 15 major museums, renowned performing arts venues, beautiful gardens and the San Diego Zoo, the Park has an ever-changing calendar of museum exhibitions, plays, musicals, concerts, and classes—all in the beautiful and timeless setting of this must-see San Diego attraction.
1549 El Prado Balboa Park
San Diego, CA92101
The Gaslamp Quarter is San Diego’s dining, entertainment and urban shopping district.
614 5th Ave.
San Diego, CA 92101
Legoland California is a 128-acre park geared specifically towards youngsters ages two through 12. With over 50 family rides, “hands-on” attractions and shows, Legoland California provides education, adventure and fun in this first park of its kind in the United States.
One Legoland Drive
Carlsbad, CA 92008
A 14 acre waterfront shopping, dining and entertainment complex recreating a harbor side setting of a century ago. Includes 54 one of a kind shops, 13 casual dining eateries, 4 fine dining waterfront restaurants.
849 W. Harbor Drive, Suite D
San Diego, CA 92101