Women's Menopause Health Center January, 2008 Newsletter.

Chair Exercises.

Does it sometimes seem as if you've been sentenced to life in a chair?

Americans spend a whole lot of time on our butts-at the office, in the car, in front of the tv, or just waiting for a flight, a doctor, or a table at a restaurant. Over time, all that sitting can take its toll.

"Sitting-too much decreases flexibility in the hamstrings, which shortens the gluteus muscles, which may cause lower-back pain," says Cassandra Howard, director of the University of Florida's employee-wellness program in Gainesville.

The American Academy of Orthopedic Surgeons reports that 80 percent of Americans will experience back pain at some point in their lives. To keep that pain at bay, don't sit down on the job. Remember-you can perform these simple movements almost anytime and anywhere you find yourself off your feet.

When you try these exercises, start with one set of 10-15 repetitions and work your way up to three sets. Move slowly so you're using muscle, not momentum. Exhale on the effort (when you're curling your body or lifting the weight) and inhale on the return. Hold the stretches for 10-15 seconds and sandwich each session between 5-minute strolls to warm up and cool down.

WAIST WHITTLER. Sit toward the edge of your seat with your back straight and feet planted on the floor, shoulder-width apart. Keep your stomach tight, and with a 2- to 8-pound dumbbell (or a full-liter bottle of water) in each hand, let your left hand slide down the left side of your body toward the floor, only as far as you can without leaning forward. Alternate sides.

FIGURE-FOUR STRETCH. While seated, cross one leg over another so an ankle rests on top of one knee. Keep your back straight and bend at the hip, lowering your upper body forward to the left. Hold, return to your original position, then lower your torso straight forward above the leg. Hold, return to your original position again, and bend forward to the right. Alternate legs and repeat.

HAMSTRING STRETCH. This stretch addresses another source of pain: the backs of the thighs, which can pull your back downward. Sit in a chair and extend one leg forward. Flex the foot with toes pointed (toward the ceiling and back toward your body) and place heel on the floor. Brace hands on the sides of your calf and lean forward at the hip. Stretch and hold. Alternate sides.

WALL SITS. This is an easy move to do in the office that tones your rear end and upper and rear thighs. Stand with your back against the wall; feet should be slightly more than shoulder-width apart and about 12 inches from the wall. Pressing your weight into your heels, lower your hips until you're in a seated position, with your upper thighs parallel to the floor.

When you're done, walk around for at least five minutes. You'll give your heart and muscles a mini workout and burn a few more calories. You might even welcome the sight of your chair when you get back to your desk.

 

Return to the Menopause Relief Exercise Index.