Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Stand behind a desk with your feet hip-width apart and a slight bend in your knees.
2. Place your hands on the desk.
3. Slide your hands out in front of you along the desk, bringing your chest towards the desk. Breathe out as you bring your ribs to your hips and look down, gently arching the back. Maintain a soft bend in the knees. Hold this stretch for 5-10 seconds.
4. Return to a standing position, sliding your hands along the desk back towards you.
5. Step forward onto one foot, opening the chest towards the ceiling and gently arching the back. Hold here for 5-10 seconds.
6. Step the foot back to the starting position.
7. Continue moving slowly between these two positions, alternating legs.
Exercise notes:
Limit the amount of arching and rounding if you experience back discomfort.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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