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Melt away that muscle tension with a few simple stretches throughout the day

. Easily incorporated into your daily activities, stretching is one of those healthy things that provides big results with minimal time commitment. You barely even need to be motivated.

Being able to reach further means that your limbs and joints can move further before injury occurs due to increased range of motion. The better conditioned your muscles are, the safer they will be in your workouts and the more efficiently they will recover from strenuous exercise. Additionally you increase blood circulation in your body which results in boosted energy definitely a plus!

Start with some stretches in your office.

Hamstrings; Balance on one slightly bent leg and raise your other leg high enough to place heel on-top of your desk. Lean upper body over leg, bringing chest down to knee. Hold for a minute or two before switching legs. This is an energizing way to talk on the phone or review documents (tip; perhaps close office door the first few times!)

Back, Chest, Neck and Rotator Cuff; with your back to your desk, place hands behind you and hold onto the edge with hands slightly further than shoulder width apart. Squeeze shoulder blades together and try to keep shoulders dropped (avoid tingling sensation in arms). Use this stretch for any hands free task or use your Bluetooth (hands free cell-phone device).

Calf Stretch; the old favorite.stand facing the wall, place the toe of one foot on the wall pointing towards the ceiling. Standing leg should be bent slightly at the knee while the body is pushed up towards wall. Maximize your multitasking while reviewing documents, talking on the phone etc.

Shoulder, Rotator Cuff, Chest Stand with side of body facing the wall, extend arm to the wall at about the same level as if you were to shake hands with someone, fingers pointing behind you. Turn body away from wall to increase stretch. Breathe deeply and feel your body releasing tension.

Grab a few minutes anywhere you can throughout your day. Then get dynamic after work with a fun, crazy warm up using movements specific to the training session to follow. Movements can include arm swings, torso twists, slow leg swings or body resistant squats any light weight movement that provides a total body warm-up effect, specific to the workout coming. Body temperature and heart rate will increase to a level that will prepare you for maximum efficiently as this raised circulation and breathing rate will allow more oxygen to be pumped to working muscles.

Stretching muscles actively by spending ten to fifteen minutes in the dynamic warm up jolts the nervous system into action mode, giving you head space to perform at optimal level. After the workout, repeat the stretches youve been doing throughout the day in the office only this time without the distractions and stresses of your working life.

by: Nancy Wilson

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