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Ann Arbor Chiropractor Talks About Exercising At Work

Another blog post from Ann Arbor Chiropractor Mike Tannenbaum, D.C.: No Time to Exercise? Try These Exercises During Your Workday


As much as you would like to exercise, sometimes life gets in the way. Just no time ... too busy at your job, too busy with family, etc. You might be surprised to hear that you can find time to exercise by incorporating exercise into your workday. Below are some exercises we recommend at our Ann Arbor chiropractic office that you can do during your workday.


Walk


1. Walk the Stairs

  • Walk the stairs at work, instead of riding the elevator.  

  • If you routinely travel between many floors, try walking part of the trip at first, and then build up your endurance.  


2. Walk from Car or Bus/Train to Work

  • Park your car a 10 minutes’ walk away from your place of work and walk from your car to work.    

  • If you ride the bus or train to work – get off a stop or two away from work, so you have to walk the last 10 minutes or so to your place of work.

  • After work, walk back to your car or to the same public transit stop.


3. Walk in Place

  • Walk in place by your desk for five to ten minutes, several times a day.


Chair Exercises


1. Arm Circles

  • Sit on the chair with your back straight.  

  • Bent your legs 90 degrees at the knees; plant your feet on the floor.  

  • Reach back over shoulders with your fingertips.  

  • Without moving any other parts of your body, roll your arms backward continuously in a circular motion.  

  • Make 40 arm circles.

  • Repeat in the other direction.  

2. Bent Over with Arm Lift

  • Sit on the edge of your chair and lean forward, while keeping your lower back naturally arched.  

  • Keep the palms of hands facing each other.  

  • Raise your arms straight out to your side.  

  • Pause and then slowly return to the starting position.  

  • Repeat 25 times.

3. Triceps Dip

  • First, make sure your chair won’t move (don’t use a chair with wheels on it).  

  • Facing forward in the chair, place your hands on the edge of the chair, shoulder-width apart.  

  • Slide your bottom forward off the seat of chair and hold yourself up, with arms straight.  

  • While keeping your back close to the back of the chair, slowly bend at the elbows and go as low as you can.  

  • Return to the starting position.  

  • Repeat 20 times.

4. Chair Plank

  • First, make sure your chair won’t move (don’t use a chair with wheels on it).  

  • Facing the chair, place your forearms on the chair, hands touching each other.  

  • Extend your legs with your toes on the floor.  

  • Contract your abdominal muscles.  

  • Make sure you’re maintaining a straight line from your head to toe, without lifting or lowering your hips.  

  • Hold this position for 45 seconds.  

  • Repeat 3-5 times a day.

 

“No time to exercise”? Try the ones I’ve mentioned above, and look up others to do while you work. The exercises I’ve described are just a few of many different exercises you should be able to do while at work. Of course, make sure that you don’t have any preexisting injuries or conditions that would make these exercises harmful to your health.

If you have any questions about his blog post, back pain, neck pain, or headaches, I can be reached at my Ann Arbor chiropractic office at [email protected].







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