Neck Pain Anyone?

Happy Friday everyone!

Next week we will post some exercises to help reduce neck pain. In the meantime, it is supposed to be 45 degrees in New York this weekend - take a break from your computer and go outside for a walk! But, before you do that you might want to read this article entitled "Is My Computer Causing Neck Pain?" which discusses the proper ergonomic setup for your workstation: click here for the article.

Don't Just Sit There!

An article published by the Washington Post on January 20, 2014 further emphasizes the importance of our blog. Organ damage, neck and shoulder pain, soft bones and circulation issues are only some of the problems associated with sitting too much. Click here to read more about the hazards of a sedentary lifestyle.

Tricep Kick-backs

This exercise will help you get rid of your underarm jiggle.

1. Stand to the side of a wheel-less chair, knees soft, holding a 2-3 pound book in your left hand (please refer to our book weight chart).

2. Position right knee on the chair, bend at the waist, keeping your abs tight, with upper body and left arm parallel to the floor.

3. Your upper left arm is not moving at all, it should remain close to the body.

4. Extend your left forearm straight up.

5. Squeeze your triceps at the top.

6. Bring left arm back to start position and repeat 12 times.

7. Switch sides with your left knee now on the chair and the book in your right hand.

8. Repeat steps 2-6.

Book Weights

Many of our exercises will ask you to use hand weights. If you find yourself doing these exercises on your break at work the following chart provides a list of books and their weight. We have selected books that we thought would be widely available (if you are exercising from home, real hand weights are an excellent option -- or soup cans!). If you are just beginning your exercise regime we recommend that you start with Fudge-A-Mania, our lightest book, and work your way up as you become more fit. After doing 12 repetitions if you do not feel your muscles burning, choose a heavier book.

Author	Title	Weight
Blume, Judy	Fudge-A-Mania	11.3oz
Corder, Zizou	Lionboy	1lb 35oz
Rowling, J.K.	Harry Potter and the Sorcerer’s Stone	1lb 93oz
Funke, Cornelia	Inkheart	1lb 10.6oz
Riordan, Rick	House of Hades	1lb 12.6oz
Rowling, J.K.	Harry Potter and the order of the Phoenix	2lbs 11oz
Selznick, Brian	The Invention of Hugo Cabret	2lbs 6.4oz
Published by Univesity of Chicago Press	The Chicago Manual of Style	3lbs 5.5oz
Rombauer, Irma; Becker Rombauer, Marion; Becker Ethan	The Joy of Cooking	3lbs 12.4oz
Eccleshare, Julia (editor)	1001 Children’s Books You Must Read Before You Grow Up	4lbs 7.5oz
Jung, Carl	The Red Book*	8lbs 6oz

*Thanks, Matthew Ciuccio, for suggesting this really heavy book! Click here for a picture of Matthew holding The Red Book.

Shoveling Snow Counts as Exercise Too!

Yesterdays snowstorm made it seem like a good time to share some shoveling information and techniques. If done correctly shoveling can be a great workout. However, shoveling endless amounts of snow can be a dangerous and strenuous activity. The tips that follow were altered slightly to fit our readership, but were taken from the National Safety Council Website (www.nsc.org):

• Librarians or any other individuals over the age of 40, or those who are relatively inactive, should be especially careful.
• If you have a history of heart trouble, do not shovel without a doctor's permission.
• Take it slow! Shoveling (like lifting heavy books) can raise your heart rate and blood pressure dramatically; so pace yourself. Be sure to stretch out and warm up before taking on the task.
• Push the snow as you shovel. It's easier on your back than lifting the snow out of the way.
• Don't pick up too much at once. Use a small shovel, or fill only one-fourth or one-half of a large one.
• Lift with your legs bent, not your back. Keep your back straight. By bending and "sitting" into the movement, you'll keep your spine upright and less stressed. Your shoulders, torso and thighs can do the work for you.
• Do not work to the point of exhaustion. If you run out of breath, take a break. If you feel tightness in your chest, stop immediately.
• Dress warmly. Remember that extremities, such as the nose, ears, hands and feet, need extra attention during winter's cold. Wear a turtleneck sweater, cap, scarf, face protection, mittens, wool socks and waterproof boots.

Time To Do Book Shelving Squats!

Materials: A cart of books to be shelved in the same location
1. Have the bookcart within reaching distance of your body.
2. Facing a bookshelf stand with your feet hip width apart.
3. Toes pointing towards the bookshelf.
4. Arms at your side.
5. Grab a book from the cart hold it in one hand.

6. Bringing your arms out in front of you slowly bend at the knees as if you were taking a seat in a chair. Your knees should not extend past your toes.
7. Shelve the book with one hand making room on the shelf with your other.

8. Repeat steps 4-6 alternating hands until you have shelved between 8-12 books.
9. Once you can do 12 squats easily add another set.

Let's Get Started With Bicep Curls

1. Grab 2 copies of the hardcover Harry Potter and the Order of the Phoenix. This book is approximately 3 lbs.
2. Standing straight, place one book in each hand, palms facing up so that the book is horizontal, your fingers are on the bottom of the book, thumbs on top.
3. Your arms should be at a 90 degree angle, elbows close to your body.

4. Slowly lift the books up towards your shoulders and then slowly bring them back down to your starting position. Notice everything is done slowly!

5. Repeat 15 times, rest for 10 seconds, and do another 15 or until a patron needs your help (just kidding, you are not to do this on work time!).

Welcome To Our Blog!

We found this YouTube video that was made over 25 years ago. Librarians (well, actually everyone) should try to get exercise into their busy day. The video needs some updating, but we liked the idea, so we decided to start this exercise blog. Because we are so busy working and exercising we plan on posting a new exercise or article about once or twice a week.

Disclaimer to our readers: Always consult your physician before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.