Sitting, sitting, sitting. (Of course, you're working hard, focusing.) Less than fabulous posture, possibly a bit of a slump in those shoulders and ribcage. Yikes. Your low back is working harder than you. (Yes, it's true.)
Give your low back a "vitamin stretch" to ward off the bad juju:
Slow and steady wins this one. Really slow.
Slide your chair away from your desk, and sit halfway forward with your feet shoulder width apart. Take a deep breath in, and as you exhale, engage your abominals. Try to maintain this abdominal tone throughout your stretch.
Place your right forearm on your right thigh (remember your abdominals are still firmly engaged to protect your low back) and now slowly (really slow motion) slide your left hand down your left thigh, to your knee as your torso eases forward.
Remember to let your arms bear the weight of your torso, and keep your abdominals engaged. Very important.
If you feel comfortable continuing, inhale and as you exhale (with those very toned abdominals!) continue to slide your left arm past your left knee and down toward your left ankle. (If at any time you feel it's time to stop, use your arms and return to the beginning position.) At your ankle, take a deep breath in, and as you exhale (your abdominals are still engaged!) put your weight into your right forearm pressing into your right thigh and slowly ease yourself up to sitting.
Repeat on the right side:
Take a deep breath in, and as you exhale, engage your abominals. Renew that great abdominal tone you've been doing so well.
Place your left forearm on your left thigh (remember your abdominals are still firmly engaged to protect your low back) and now slowly (really slow motion) slide your right hand down your right thigh, to your knee as your torso eases forward.
Remember to let your arms bear the weight of your torso, and keep your abdominals engaged. Very important.
If you feel comfortable continuing, inhale and as you exhale (with those very toned abdominals!) continue to slide your right arm past your right knee and down toward your right ankle. (If at any time you feel it's time to stop, use your arms and return to the beginning position.) At your ankle, take a deep breath in, and as you exhale (your abdominals are still engaged!) put your weight into your left forearm pressing into your left thigh and slowly ease yourself up to sitting.
If you like, repeat each side once or twice. The most important part of this stretch is two fold: keep your abdominals engaged throughout the entire stretch, and, use your arms for support the entire time.
Great job! Congratulate yourself with a big glass of water and have a very bright Thursday! Teri, time to hoof it around the block, maybe even tackle a hamstring stretch when you return (try the sitting stretch posted earlier.)
All the best to you all.
See you soon.
Elaine
