 By Elena Voropay We love watching television. It is our way of entertainment, escaping from reality or simply educating ourselves on any issue imaginable. A huge increase in TV programs goes hand in hand with more people spending more hours in front of the tube than ever before. And that means that we spend more time sitting and less time moving around creating stagnation in the body. The problem is worsened if you have a sedentary job that requires spending hours in front of the computer screen. Sitting for a long time can slow circulation and breathing, tighten your muscles and stiffen your joints. As a result you may feel tired and sluggish.
But you don't have to completely change your habits and throw out the TV. You can keep your entertainment tube running and exercise at the same time! You have probably wished that you could get fit while sitting on the couch watching a heart-breaking movie. Now your dreams have finally come true. This easy-to-do muscle toning and stretching program can be done without ever attending a gym or even leaving your couch! You don't need any equipment – no dumbbells, tubes, skipping ropes or stationary cycles! All you need is a chair and willingness to feel good. What's more, you will be done before your favourite show is over and you won't miss a minute of it! Re-discover the most enjoyable worry-free workout routine that will shape up your mood and your body! These easy exercises are best done in sequence at your own pace. You can do them either during each commercial break to avoid interruption, or right during your dearest movie. This is especially handy if you are one of those people who enjoys munching on something in front of the TV. Since your mind and body will be occupied by exercises, your are less likely to escape to the kitchen for an additional snack. Add the fact that exercise boosts your metabolism and minimizes appetite, you will surely lose weight, strengthen your muscles and joints and stretch away the tensions of the day. You can even perform the following simple exercises while sitting at your desk – a better way to re-charge your body and mind instead of reaching for another chocolate bar. For the stretching exercises, hold each stretch for at least 10-30 seconds, but do longer and more times if you wish. For the strengthening sequence, complete as many repetitions as you can and note the progression as your body becomes accustomed with regular training. Mind Charger Sit tall lengthening your spine and looking ahead and slightly up. Think about reaching the ceiling with the top of your head. Inhale. Bring your head forward stretching the muscles at the back of you neck. Place both hands on the back of your head and push forward. Roll your head to the right, hold, press your head towards your shoulder with your right hand bringing the ear as close to the shoulder as possible Return your head to neutral and repeat on the left side. Hip Relaxer Place right ankle on top of the left knee. Gently press the right knee down with your right hand trying to bring your shin parallel to the floor. Keeping your spine straight and looking ahead, stretch your chest forward and hold. Repeat with the other side. Inner Expander Stretch your right leg forward resting on the heel while leaving your left leg flexed and foot on the floor. Keeping the knee straight and spine neutral, lengthen your body forward along your extended leg. Tilt your pelvis pointing your hips up and back and stretching your chest forward. Hold and gently press your upper body down stretching the muscles at the back of your right leg and lower back. Repeat with your left leg. Tension Teaser Interlock your fingers in front of you at chest level with palms facing out. Stretch your arms straight in front of you lengthening the muscles all the way from your back and hold for 10 seconds. Now raise your hands up above your head and stretch your spine, hands and back towards the ceiling and hold. Keeping the shoulders down, bring both palms behind your head pointing the elbows to the sides and stretching the chest forward. Hold the stretch. Without moving your hands, lift your head up and bring the shoulder blades together. Bring your chest and abdomen forward and stretch. Arm Pleaser Bend the right elbow placing the hand behind your head reaching down the spine with your palm. Place the left hand on top of the bend elbow and gently press on the right hand feeling the stretch at the back of the flexed arm. Keep the back straight and hold. Repeat on the other side. Thigh Minimiser Sit comfortably resting your feet on the floor. Lift your right leg straightening the knee and flexing the front of your right thigh. Point the toes forward and hold for three seconds. Return to starting position and repeat with your left leg. Complete 20 repetitions. Shoulder Flexor Resting your hands down, lengthen your spine. Lifting at the sides, bring both hands up above your head and reach towards the ceiling. Slowly relax your hands down and repeat 20 times. Tricep Toner Hold the chair at the front edge and step forward from the sitting position straightening your legs in front and resting on the heels. Supporting your body with your hands at the back and with legs at the front, lift your hips up and straighten through the arms. Slowly bend your arms at the elbows lowering the body down. Push up with your arms without locking at the elbows. Repeat 20 times. Middle Fixer Sit on the front edge of the chair leaning back at about 45 degree angle. Support your body by placing your hands firmly on the seat. Stretch both legs in front of you and raise them a few centimetres off the floor. Lift yourself up and bring the body forward. At the same time, bend your legs bringing knees towards your chest and hold for a second. Take the body back and straighten the legs back to the starting position. Complete 20 repetitions. |
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