Cubicle calisthenics: Stretching helps
fitness and productivity

By EVAN SMITH
The Indianapolis Star

Ah, cubicle life.

For many, the fringe benefits of a cubicle job are simply too great to pass up.

Besides the red eyes from straining to see the computer screen, cubicle denizens are often blessed with a sore back, a stiff neck and wrists into which Mr. Carpal will shortly tunnel.

Worry not, legions of workplace sufferers. Fitness experts say a few simple exercises can halt the onset of these common cubicle injuries and most of them involve stretching.

"Flexibility is the No. 1 element of fitness," said Blake Bohr, owner of Body Business in Indianapolis, a personal training business for home and office.

"People don't realize it, but the first thing you have to do if you sit at a desk all day is stay stretched and active," Bohr said.

Nick Koval, manager and personal trainer at Gym 2.0 in Indianapolis, says frequent stretching can help ward off physical problems.

"One of the top causes of back pain is being in a certain position for so long and then moving suddenly," Koval said. "You should be getting up and stretching every 30 minutes or so."

Touch your toes.

Standing up and simply bending over to touch your toes is a quick and easy way to relieve back stress and help you relax. Let your arms dangle to loosen up tight joints and tendons.

Shoulder row.

Rotating the shoulders in circles also relieves upper-back tension.

One thing to avoid is moving the head in a full circle to alleviate neck and upper back tension, as you could risk compressing your vertebrae. An injury like that could make it difficult to give 110 percent when trying to snag the last doughnut. Instead, put your chin on your chest and take some deep breaths.

Prrrfect form.

"Another good back stretch is the cat stretch," Bohr said. "Get down on your hands and knees, and round and arch your back. Move your spine in opposite directions through its full range of motion."

Sit up straight.

"Good posture is also important," said Kyle Van Osdol, owner of Monon Fitness Center in Indianapolis. "We sleep all night curled up in a ball and then curl up at a desk all day," he said. "You need to get yourself pulled back. Sit like you see people sit in yoga sit up tall with your elbows back."

Pay attention to your wrists.

Using a mouse pad with a wrist support pays dividends, as does doing some simple wrist rotations.

"Putting both palms together and holding your elbows high will help reduce some of the stress and tension in your wrists," said Brian Holdsworth, fitness director at Healthplex Sports Club and Medical Pavilion in Indianapolis. "Anything you can do to increase the range of motion and strengthen your wrists is good."

Holdsworth said squeezing a tennis ball on a regular basis would help strengthen the hands and wrists. Rotating the ball in your hand in between squeezes helps get the fingers involved in another motion, adding to the benefits.

Get oxygen to your brain.

Moving around during the day will also help keep joints from stiffening up.

Simply getting up and walking down the hall to see a co-worker will let muscles relax and get oxygen moving to your brain. This makes your brain function more effectively.

Use your stomach.

Tightening and releasing the abdominal muscles while seated can help address lower back issues.

"It won't get you a six-pack, but it will help keep your lower back safe and secure," Holdsworth said.

Ease calf tension.

High-heeled shoes can cause tension in the calves for women. Standing with one leg back and stretching the rear heel toward the floor is a good, quick calf stretch.

Source: http://www.courier-journal.com/features/health/2004/04/G2-office0401-5454.html