Let’s get straight to the point:
You sit too much. You are supposed to get up regularly. You are supposed to move around. You’ve just stumbled upon your chance. It takes 5 minutes. Considering how much time gets sucked into computer zombieland, it’s a small amount to ask. Here we go…
#1. Knee lifts while sitting
Knee lifts and holds, while sitting up straight
Sit up as tall as you can, arms by your sides. Scoop the abdominals in towards the spine to help you gain supported lift. Lift the right knee, pushing the left foot firmly into the floor. Balance and hold 10 seconds and switch. Do 3 sets. Pay particular attention to your hips and pelvis. No shifting your weight from one hip to the other. Keep them evenly weighted. If the right knee is up make sure the right hip is firmly planted and vice versa. No slumping or rounding the back. Sit up tall! Trying this on a balance ball later gives you more feedback.
DON'T DO THIS! No slumping or rounding of the upper or lower back.
#2. Chair dips
Chair dips, option 1. Bend and straighten the arms, keeping shoulders broad and away from your ears. Draw belly into spine.
2 options: hands on your chair handles (easier) or hand on the seat (harder). 10 dips, bending the elbows as far as you can and then straighten the arms. Your body weight is supported by your legs and feet as you move. Keep the spine straight, belly scooped and neck stretching long. Most important, keep the shoulders down away from your ears. This provides more arm work and a chest stretch.
Chair dips, option 2. This one is more challenging. Squeeze legs together, belly in, and shoulders broad.
#3. Balance on one foot
Stand up. If you have heels on, slip them off. (What’s one minute? Your feet will thank you). Standing on one foot with abdominals scooped and posture lifted, hold for 30 seconds. Switch.
Balance on one foot while standing as tall as you can. Opposite knee is high off the ground. Try for 30 seconds to one minute.
#4. Knee bend/Arm swings
Bend the knees and swing the arms across the body, exhale.
Straighten back up, stretching the body back up towards the sky. Swing the arms out and up. Deep inhale.
This one is akin to Radio Taiso, the Japanese morning workout. It should be invigorating and full of movement. Separate the feet shoulder width apart. Bend the knees and swing the arms across the body. Straighten the legs, lifting up through the spine and swing the arms up and out to the sides in a big stretch. This exercises needs a swinging rhythm and momentum. Take deep breaths as you move. 10 times.
Elbow circles
Sit back down. Gently touch fingertips to shoulders. Reach outward to opposite walls through your elbows. Draw large smooth circles in space with the elbows. Take Deep Breaths. Keep you head floating up towards the ceiling. Keep your head lifted and smile.
A clearer visual of elbow circles
That’s it! 5 minutes (maybe less). Now back to work. …Or, maybe it’s time for lunch.
The Mind Body Moderate 