Hip Abductors with Arthur

We never know who is going to come into the library. Today we had a celebrity sighting, and much to our delight he agreed to model for our blog.

1. Stand with your feet slightly wider than hip-width apart.
2. Keeping posture upright, gently touch your desk or a bookshelf with your right hand for balance.
3. Place all of your body weight onto your right leg.
4. Lift your left leg directly out to the side about 12 inches from the ground.*

5. Hold for 1-2 seconds and bring back toward the right leg without actually touching the ground.

6. Repeat 10-12 times to complete 1 set.
7. Switch sides.
8. Do 1-3 sets on each side.


*For an added challenge, as Arthur is showing in the top picture, try not holding on to anything.

Get in Shape at Your Desk

Stuck at your desk all day? We all know that too much sitting is linked to obesity and heart disease. Try fitting in these exercises during your day (on your break of course).

Seated Crunches
Targets: Abdominals

1. Sit up straight in your chair.
2. Grab hold of the armrests.
3. Tighten your abdominal muscles and then bend your body forward.

4. Stay in this position for 5-10 seconds before returning to the start position.
5. Repeat 25-30 times.
6. If your break is not yet over complete 2 sets and then go to the next exercise!

The Desk Pushup*
Targets: Arms and Shoulders

1. Stand up and face your desk.
2. Place your hands, shoulder-width apart.
3. Step back so you’re about three feet away from the desk.
4. Keeping your back and legs in a straight line, lower down until your chest almost touches the desk.

5. Push yourself back up.
6. Repeat 15-20 times completing 2 sets.

*This exercise can also be done while standing at the copy machine!

Farewell to Arms (or Rather Fat Arms)

Single Arm Side Raises
1. Standing with feet hip-width apart hold a book (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Hold the book in your left hand with your left palm facing your body, resting at your side.
3. Without leaning back, slowly lift your left arm slightly to the left as shown below(so it is not directly to your side or your front).
4. Hold for a count of two then return to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.

Upright Row
1. Standing with feet hip-width apart hold a book in your left hand in front of your body with your palm facing your thighs (please refer to our book weight chart entered on our blog on Saturday, January 25, 2014 for the proper weighted book).
2. Slowly bend your left arm at the elbow and bring book up to chest level so that your arm is parallel to the floor and level with your shoulder.
3. Slowly bring it down to starting position.
4. Switch book to your right hand and repeat steps 2 and 3.
5. Do 10 on each side for a total of 20 repetitions.
6. 1-3 sets on each side is a good start.

Pain in the Neck - As Promised**

The following are 5 exercises that you should do everyday to help decrease neck strain. All of these exercises should be done sitting or standing with an upright posture.

Shoulder Shrugs
1. Raise your shoulders up toward your ears.
2. Hold for a count of two.
3. Lower your shoulders back down.
4. Repeat 15-20 times.

Ear to Shoulder Tilt
1. Tilt the left ear toward the left shoulder. Your shoulder should remain stationary.
2. Hold for a count of two.
3. Alternate sides, for a total of 15-20 repetitions.

Neck Rotation
1. Keeping your body in an upright forward position. Rotate your head so you are looking over your right shoulder.
2. Hold for a count of two.
3. Alternate sides, for a total of 15-20 repetitions.

Shoulder Blade Pinches
1. Roll the shoulders back.
2. Pinch the shoulder blades together.
3. Hold for a count of two.
4. Repeat 15-20 times.

Isometric Forehead Push*
1. Place the heel of one hand on your forehead.
2. Push your hand against your forehead while trying to keep your head stationary.
3. Hold for a count of two.
4. Repeat 10 times.

*Isometric means a static exercise, or one in which the muscles contract but there is no movement at a joint.

**Our model for this entry isn't really a pain in the neck, she just wanted to have her picture on our blog.

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.