May 21, 2009
Summertime means lots of things…like cooler clothes and shoes. Sandals and flip-flops are two of the more popular types of shoes we wear. Flip-flops are especially convenient and inexpensive. However, are they really a good idea????
Luke Thompson
May 19, 2009
So often, those of us who work behind a desk, in front of a computer screen all day, or even driving a truck or car for a living don’t get the opportunity to ”Get Busy Living” as often or as well as we would like. Being tied to a seat for extended periods of time normally leads to paunches around the midsection, weak abdominal muscles, and potential low back problems. Champion Fitness Physical Therapy Athletic Trainer Luke Thompson has come up with an idea that could possibly help those of us stuck in a chair all day. Heed his warning, follow his lead, and you’ll see some positive results soon, even while you are working.
**Warning** Please consult your physician before performing these exercises or any exercises to make sure you are healthy enough for exercise. If you experience pain with any of these exercises, please discontinue exercise.
Back Exercises:
Pelvic Tilts- Be seated with back supported and knees at 90 degrees and feet flat on the floor. Slowly arch your low back and then relax to a slouched position. Hold arch for 10 seconds and relax for 5 seconds. Perform up to 15 of these exercises to begin and progress as needed.
Pelvic Tilts with Marching- Be seated with back supported, knees bent to 90 degrees and feet flat on the floor. Slowly arch your low back and hold. While holding arched back, alternate flexing the hips as if you were marching in place. Perform 10 marches and then relax from the arched position. Repeat up to 10 times and progress as needed with increased repetitions.
Lumbar (Low back) Rotations: While seated, place your hands on hips and keep your feet flat on floor. Twist trunk to left and right and repeat. Repeat 30-40 times at most and increase as tolerated.
Back Extensions: In a seated position, reach overhead with both arms and elbows straight. As you reach back, keep your eyes on your hands and follow them all way back; this will help attain arched positioning of the back. Hold arched position for 10 seconds and return to neutral position and repeat. Complete this exercises 10-15 times per session with a 10 second hold during arch.
Diagonal Reach and Extension: This exercise is performed in the seated position and involves a light weighted object that you have at your disposal. Start this exercise with your hands held together over your left hip. Make sure you are sitting using proper posture during this exercise. Lift arms up and twist to the right with arms overhead holding the object of your choice over your right shoulder. It is important to watch your hands through the entire exercise to help achieve proper lift.
Abdominal Exercises
Seated Knee Raises: In a seated position, start with your legs extended in front of you, tighten abdominal muscles, visualizing trying to push your bellybutton under your ribs. If necessary use your hand to push belly button under your ribs. While maintaining abdominal tension, slowly bend your knees towards you as if you are doing a cannonball in the pool. Slowly return the legs to an extended position straight out in front of you and repeat. When bending your legs towards you and straightening them out, make sure to take about a three count to achieve that position instead of performing these movements quickly.
Deep Breathing with Abdominal Hold: While seated, make sure you are in correct posture and take a deep breath in. While taking this breath in, tighten your abdominals as if you were trying to push your bellybutton under your ribs. Hold breath and abdominals for 5-10 seconds depending on comfort and safety. Slowly exhale breath and relax abdominals after 5-10 seconds hold and repeat.
Side bending for Obliques: This exercise is most beneficial in a chair without arm rests. While seated in proper posture, relax one arm down to your side and the other arm either rested on your head or hip. While seated, bend to the opposite side of the arm that is extended; for example, if your right arm is at your side, you should bend to the left. If this exercise is easy, you can use an object that is available to you and place that in the hand that is at your side. Repeat and alternate sides for best benefit.
Opposite Elbow to Knee: While seated, place knees in bent position with feet flat on the floor. Place your hands behind your head and clasp them together. Raise your left shoulder up and raise your right knee up and twist until they touch. Lower and repeat with right shoulder and left knee. Perform 10-20 repetitions or as tolerated.
Abdominal Isometrics: While seated with proper posture and feet flat on the ground, tighten your abdominal as if you were trying to push your bellybutton under your ribs. Hold this for 10-20 seconds as tolerated. This exercise can be performed 20-30 times as tolerated.
Go ahead and print this if you’d like. However, be looking for a Demonstration Video soon which will include a visual display of these exercises. Either way, it’s time to “Get Busy Living!”