843133 a 08/12

stretch and

strengthenat your desk

Fitting Exercise In

• ScheduleworkouttimeandtreatitasimportantlyasameetingwithyourCEO.

• Dosomechores.Mowthelawnorraketheleavesfor20minutes.Houseworkburnscaloriesandenablesyoutogetthechoresdone!

• Walk/runwhileyouarewaitingforthelaundrytobeready.

• Moveyourbodywhiledinneriscooking.Walk/runonthetreadmillorturnonyourfavoriteexercisevideo.

• Walk/runthedog,increasingtimeandspeedeachtime.Thiswillalsogiveyourdoggoodexercise.

• Rideabiketothestorewithabackpackifyouonlyneedtopickupafewthings.

• Wakeup30minutesearlier(ordon’thitthesnoozetwice)andgetthebloodflowingwithanearlymorningroutine( jumprope,walk,hike,run)

• Puttingthealarmclockontheothersideoftheroomwillforceyoutogetupoutofbed.

• Setupatreadmillorstationarybikeinfrontofthetelevisiontoenhanceyourexerciseenjoyment.

• Ifyoutravel,gotothehotelgymandthenrewardyourselfwithadipinthepool.

• Workoutaschedulewithyourneighborstowatcheachother’schildrenforahalfhouronalternatedays,helpingbothfamiliesgetintoaconsistentexerciseroutine.

• Playgameswithyourkids.Shootsomehoops,playsomehopscotchortossaball.

Common Reasons to Skip Exercise

• Idon’thavethetime • It’stoohotortoocold • Ineedtodohousework

• Ineedtogoshopping • I’mtootired • I’mingoodenoughshape

• I’monmyfeetallday • I’mgoingtobetraveling • Ittakestoomuchtimeaway frommykids

Stretch at your Desk

• Eye stretches:Keepingyourheadstraight,lookoutofthecornersofyoureyetotheright,thentotheleft,thendownandfinallyup.Don’tmoveyourheadjustyoureyeballs.Don’thurry.Incorporaterelaxationbreathing.(Example:Breatheindeeplythroughyournoseasyoulookright,breatheoutthroughyourmouthasyoubringyoureyesbacktoforwardorneutralposition).Keepyourneckandshoulderrelaxedthroughoutthestretchingsession.

• Wrist stretches: Bendyourrightwristdownwhileapplyinglighttensiontothetopoftherighthandwithyourotherhandifneeded.Then,turntherightarmsotherightpalmisfacingup.Bendthefingersdownandawayfromthepalmwiththefingersopenandrelaxed.Youcanapplyalighttensionwithyourotherhandacrossthebaseofthefingersandupperpalmareaformorestretch.Repeatwiththelefthandandwrist.

• Thumb stretches: Turnpalmup.Placeonethumbontopoftheother.Stretchonethumb,thentheother.

• Hand and finger stretches: Makeafist,oneatatime,andholdittightlyfor2-3seconds.Thenopenyourfingerswideandstretchyourhandandfingermuscleslikeacat’spaw.

• Shoulder shrugs: Shrugorliftthetopsofyourshouldersuptowardyourears.Holdthepositionfor2-3secondsandthenrelaxyourshouldersandlowertothestartingposition.

• Shoulder rolls:Sitorstandmaintaininggoodposture.Rollyourshouldersbackwardsandhold.Reachbehindthelowerbackwithbotharmsandinterlockingthefingerswillallowforafullerstretchofthechestarea.Rolltheshouldersforward;extendthearmsoutinfrontatshoulderlevelwiththefingersinterlockedandpalmsfacingout.Thiswillstretchtheupperback.

• Neck stretch # 1:Tostretchthemusclesthatrotate,flexandextendyourneck,slowlyturnyourheadasfartotherightasiscomfortableandhold.Repeattotheleft.Next,dropyourchingentlytowardyourchest.Donotpushonyourheadwithyourhands!

• Neck stretch # 2: Tostretchthemusclesthatmoveyournecklaterally,slowlylowertherightsideofyourchintowardyourrightcollarboneandshoulderarea.Repeattotheleft.

• Arms/upper side stretch: Interlacefingersthenturnpalmsupwardsaboveyourheadasyoustraightenyourarms.Thinkofelongatingyourarmsasyoufeelastretchthrougharmsanduppersidesofribcage.Holdfor10-20seconds.Holdonlystretchesthatfeelreleasing.Dothreetimes.

• A stretch for the side of hip, lower and middle of back:Sitwithleftlegbentoverrightleg,thenrestelboworforearmofrightarmontheoutsideoftheupperthighoftheleftleg.Nowapplysomecontrolled,steadypressuretowardtherightwiththeelboworforearm.Asyoudothislookoveryourleftshouldertogetthestretchfeeling.Dobothsides.Holdfor15seconds.

• Hamstring stretch:Tostretchyourhamstrings(upperbackoftheleg)whileseated,sitbackinachairwiththelowerbacksupported.Placeyourhandsundertherightkneeareaandslowlyliftupthelegwithkneebenttowardthechest.Repeatwiththeleftleg.

• Lower leg and ankle stretch:Whileseated,firstextendorpointtherighttoesandfootstraightahead.Holdthestretch(youmayplacetheuppermosttoeareaonthefloorforsupport).Then,placethebackoftherightheelonthefloorandpulltoesandupperfoottowardthefrontofthelowerlegandholdforacalfstretch.Repeatwiththeleftlowerlegandfootarea.

• Quadriceps: Standingnexttoyourchair,liftthelegclosesttothechairofftheground,holdingyourankletoyourbuttockwithyourkneepointedtowardthefloor,hipsforwardandlevel.Tostretchdeeper,movekneebackward,pushhipforward.Holdstretch.Repeatwithoppositeside.

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Fitting exercise into your workday

• Makeuseofyourlunchbreak.Playaquickgameofracquetball,walkthestairs,makeaspeedygymvisit,goforajogortakeabriskwalk.

• Stretchatyourdesk.Thisreducesmuscletension,getsyourcirculationmovingandpreparesyouformorestrenuousactivitylater.

• Grabyourwaterbottleorresistancebandsanddosomestrengthexercisesatyourdesk.

Stretching guidelines

• Stretchingshouldbedoneslowlywithoutbouncing.

• Stretchtowhereyoufeelaslight,easystretch.Holdthisfeelingfor5–20seconds.

• Afterholdingthestretch,youcanmovealittlefartherintothestretchuntilyoufeelmildtensionagain.Holdforanother5-20seconds.

• Keepyourbreathingslow,deep,andrelaxed.

Legs• Chair squat: Whilesitting,liftbuttofftheseatandhoveroverchairfor2-3seconds.Standupandrepeat10

times.Useyourresistancebandformorechallengebyloopingthebandunderyourfeetwhileholdingtheendsinyourhands.

• Leg press: Whileseated,placethecenterofthebandunderyourleftfoot,graspingeachoftheendsineachhand.Keepyourrightfootontheground.Keepingyourelbowsbentandatyoursides,extendtheleftlegbypushingthefootoutandawayfromyourbody.Returntostartpositionofbentkneeandbenthipontheleftleg(upperleg/kneeisoffofthechair).Complete10repetitionsoneachleg.

Chest & back• Chest press: Placethebandacrossthebackofyourshoulderblades,graspingtheendswithbothhands.

Extendthearmsforwardatchestheight,pressingawayfromthebody.Controltheresistancebandasyoumoveyourhandsbacktowardsthebody,elbowsatrightangles.Complete10repetitions.

• Lat pull down:Grasptheendsoftheresistancebandwitheachhand.Raisehandsintheairabovehead,armsstraight.Bendingtheelbowstowardthefloorandyourhandswide,pulldownandwideontheband,lettingthebandgobehindyourheadasyoupull.Returntostart.Repeat10times.

Shoulders• Lateral raises:Standing,stepononeendoftheresistancebandwithonefoot.Grabtheotherendofthe

resistancebandwithonehand.Keepingaslightbendinthearmandpalmfacingtheground,raisethehandupandouttothesideofthebody,paralleltothefloor.Returntostartwithhandatside.Dotheotherarm/shoulder.Complete10repetitionsoneachside.

• Front raises:Standing,stepononeendoftheresistancebandwithonefoot.Grabtheotherendoftheresistancebandwithonehand.Keepingaslightbendinthearmandpalmfacingtheground,raisethehandupandoutinfrontofthebody,paralleltothefloor.Returntothestartwithhandatside.Complete10repetitionsoneachside.

Biceps & triceps• Bicep curls:Sitting,placethemiddleofthebandunderyourfeet,holdingendsinbothhands.Beginwith

palmsfacinginward,thumbsupandslowlybendelbowsandbringforearmstotheshoulders.Lowerbacktostartingposition.Makesureyoukeepyourwristsstraightandkeeptheelbowsstable.Repeat10times.

• Tricep kickbacks:Sitting,placethecenteroftheresistancebandunderyourfeet.Grasptheendsoftheresistancebandwitheachhand.Leaningforwardslightly,slowlytightenthebackofyourarmandpushyourforearmdownandbackuntilarmisstraight(notlocked!).Makesureyourelbowisstableanddoesn’tmovethroughoutthemovement.Slowlyreturntothestartingpositionwithhandsatthesidesofthelegs.Repeat10times.

• Tricep extension:Holdbandinlefthandbehindyourbackandgrasptheotherendofbandintherighthand.Beginwitharmstraightupoverhead,palmfacingout.Slowlylowerarmto90degreesuntilforearmisbehindthehead.Squeezingthetriceps,straightenarmwithoutlockingit.Yourleftarmstaysstableandprovidestheresistancebypullingtheresistancebandtight.Makesureyourelbowisstableanddoesn’tmovethroughoutthemovement.Complete10repetitionsoneacharm.

• Dips:Makesureyourdeskorchairisstableandplacehandsnexttohips.Movehipsinfrontofdeskorchairandbendelbows,loweringbodyuntilelbowsareat90degrees.Complete10repetitions.

Working with resistance bands• Maintainagoodposture.Keepyourwristsstraightandinlinewithyourelbows.• Breathenormally.• Usecontrolledmovements.• Trytomaintainthenaturalwidthofthebandtokeepitfromdiggingintoyourhands

orslidingupyourlegs.• Youcanalwaysincreaseresistanceontheexercisesbyshorteningthedistance

betweenyourhandsontheband.

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843133 a 08/12 © 2012 Cigna. Some content provided under license.

Standing leg exercises

• Standing hip flexion: Standwithabsin,spinestraight.Bendleftkneeandliftleftlegupuntillevelwithhip.Holdfor2seconds,repeatotherside.Complete10repetitionswitheachleg.

• Side leg lift: Insamestartingpositionasabove,liftleftlegstraightouttothesideafewinchesoffthefloor.Holdfor2seconds,repeatontheotherside.Complete10repetitionswitheachleg.Useyourresistancebandformorechallenge:Tietheendstogetherandplacearoundyourankleswhiledoingtheexercise.

Front raise, overhead press & bicep curl (without band)

• Front raise:Sitinchair,absinandspinestraight.Holdwaterbottleinrighthandandraisearmuptoshoulderlevel.Hold2secondsandrepeatotherside.Complete10repetitionswitheacharm.

• Overhead press: Holdwaterbottleinrighthand,elbowbent,andextendarmoverhead.Repeatotherside.Complete10repetitionswitheacharm.

• Bicep curl: Holdwaterbottleinrighthandand,withabsinandspinestraight,curlbottletowardsshoulder.Repeatotherside.Complete10repetitionswitheacharm.

Abs

• Pelvic tilt:Pullinyourtummy(naveltospine,pressyourlowbackintothechair),tenseandtightenupyourabmuscles;holdfor10seconds.Repeat15times.

• Crunch: Sitontheedgeofchair,armsextendinginfront.Keepingbackstraight,contracttheabsandslowlylowertorsotowardsbackofchair.Hold2-3secondsandrepeat15times.

• Curls:Crossarmsoverchestandsitupstraight.Contractabs(asinPelvicTiltabove)andcurlshouldertowardships,pullingabsin.Holdfor2secondsandrepeat15times.

• Knees to chest:Situprightinachair.Holdontothearmsofthechairorapointundertheseatofthechair.Withyourfeettogetherandkneesbent,liftyourkneestowardyourchestwhilecontractingyourabdominalmuscles.Holdfor3to5seconds.Relaxandrepeat15times.Remember–naveltospine.

Putting it all together• Breathe while you stretch and strengthen

• Don’t rush through the exercises

• take your band with you when you travel so you can still exercise on the road

• have fun! exercising can be a great form of relaxation.