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Time to Get Fit
Exercises for the Home, Office
and Car
and Car
By Charlene Torkelson
This exercise works both the waist and the back. Turn to your right, placing your right elbow and forearm along the back of the chair looking over your right shoulder. Feel the stretch, and then turn toward the left side. You will be rotating from side to side, resting and feeling the stretch as the elbow and forearm rest along the back of the chair. Remember as you turn, your feet, knees, thighs and bottom remain forward and do not twist with the upper torso.
Sitting straight in your chair with your feet planted firmly on the floor, raise your arms up toward the ceiling. Press a little farther toward the ceiling with the right arm, and then press a little farther with the left. Repeat each press 10 times, then lower arms to the side each stretched toward opposite walls. Reach to the right side, then to the left side. Repeat each reach 10 times.
Bring your right arm across your body, grabbing your right elbow with your left hand. The left hand will gently pull the right arm toward the body for a great stretch of the arm and shoulder. Now bring the left arm across the body and grasp the left elbow with the right hand, pressing it closer to the body. You have now done three arm stretches.
With the arms relaxed at your side, roll your shoulders in a circle forward and around. Roll forward 10 times then roll them 10 times in a back circling motion. For the final shoulder exercise, raise the right shoulder straight up and down 10 times. Repeat this with the left shoulder.