How to Exercise and Lose Weight on a Busy Schedule

From Lawrence Cole, for About.com Updated November 01, 2004 About.com Health's Disease and Condition content is reviewed by our Medical Review Board

In my f tne!! con!ult n" bu! ne!!, I "et t#e opportun ty to tal$ w t# people from all wal$! of l fe about t#e r #ealt#, f tne!!, and we "#t lo!! "oal!. %#et#er t#e r "oal ! to lo!e we "#t, "a n mu!cle, !t c$ to a d et plan or pro"ram, mprove t#e r card ova!cular #ealt#, or ! mply to ma nta n t#e r current f tne!! level t#ey all #ave one common enemy&&&'I(). For mo!t of u!, t#e *1 c#allen"e n t#e +ue!t to !tay n !#ape and,or lo!e we "#t ! not e-erc ! n" t!elf but be n" able to actually f t an e-erc !e pro"ram nto our bu!y !c#edule!. .o #ow do you do t/ 0ow do you balance t#e demand! of fam ly, career, mportant errand!, relat on!# p!, or"an 1at onal re!pon! b l t e!, and wor$ n" out/ I #ave found t#at t#ere are f ve $ey! t#at w ll #elp you to be able to f t a con! !tent wor$out plan nto your already #ect c l fe. 1. Commit to a specific schedule %#en you fa l to plan you plan to fa l. 2on3t try to #ap#a1ardly f t your wor$out! nto your !c#edule w t#out any r#yme or rea!on. 2on3t t# n$ you3re "u lty/ If you3ve every told your!elf 4I3ll wor$out a! !oon a! I "et !ome t me4, you were n d rect v olat on of t# ! $ey pr nc ple. In order to !et your!elf up for !ucce!!, you w ll need to ta$e t#e t me to l terally wr te your wor$out! nto your wee$ly !c#edule. In order to be effect ve, you w ll want to be follow n" your e-erc !e pro"ram at lea!t 5 day! per wee$. Anyt# n" le!! would be $ dd n" your!elf. '#erefore, r "#t n t#e m d!t of all of your appo ntment!, 4to&do4 l !t!, etc., !#ould be a written plan for your wee$ly wor$out rout ne, !o t#at you w ll never be n t#e dar$ a! to w#en you comm tted to your!elf to "o. 2. Utilize the weekend 'a$e advanta"e of t#e fact t#at t only ta$e! 5&6 day! per wee$ to put to"et#er an effect ve, re!ult!&produc n" wor$out. 7ne tr c$ to #elp you pull t all off ! to wor$out on t#e wee$end!. 7ne of t#e benef t! to t# ! cour!e of act on ! t#at your !c#edule ! more fle- ble and under your control dur n" t# ! t me. %#at ! al!o mean! ! t#at w#en t#e #ect c wee$day! roll bac$ around, you w ll only be re!pon! ble for wor$ n" out 1&5 day! dur n" t#e wor$ wee$. 5. Keep your workouts as a high priority 7ne of t#e b ""e!t m !ta$e! t#at even many people w#o #ave !c#eduled a wor$out pro"ram nto t#e r !c#edule ma$e ! allow n" t to be bumped off of t#e r !c#edule to ea! ly. Alt#ou"# t# n"! w ll occa!! onally come up t#at w ll cau!e you to #ave to re!c#edule t#e wor$out you #ad planned, you mu!t be v " lant n ma$ n" !ure t#at only t#e mo!t mportant emer"enc e! are allowed to temporar ly ta$e you off of your plan. In t#e event t#at one of t#o!e mportant emer"enc e! doe! #appen and you can3t ma$e t to your wor$out, re!c#edule w t# your!elf to ma$e t up on t#e ne-t po!! ble day t#at you are ava lable to do !o. If your own #ealt#, f tne!!, and effort! to lo!e we "#t are not a pr or ty to you, t#ey certa nly won3t be !o to anyone el!e. 4. Enroll others in your goals 2on3t "o at t# ! alone. Let t#e mportant people n your l fe $now w#at you are up to. 8ou love ntere!t, !pou!e, parent!, c# ldren, co&wor$er!, and clo!e fr end! w ll often p tc# n and #elp you

to meet your f tne!! or we "#t lo!! comm tment to your!elf f you ma$e t#em aware adn a!$ for t#e r !upport. Levera"e t#e!e relat on!# p! to dele"ate !ome of your normal re!pon! b l t e! or even allow you to !# ft appo ntment! t#at you #ave w t# t#em a! you re!tructure your !c#edule for your wor$out. If any of t#em are nto e-erc !e or try n" to lo!e we "#t t#em!elve!, don3t #e! tate to form a buddy !y!tem w t# t#em a! you move forward w t# your pro"ram. 6. Don't beat yourself up No matter w#o you are, t#ere w ll be t me! n your wor$out pro"ram t#at you 9u!t aren3t able to $eep t up a! you would l $e due to out! de demand!. 2on3t be too tou"# on your!elf on t# !. :emember t#at t ! w#at you do consistently over a lon" per od of t me, not w#at you do n !purt!, t#at truly count!. ;u!t ma$e !ure t#at you "et bac$ on t#e #or!e full force a! !oon a! you can and cont nue to pre!! forward, do n" your be!t to avo d !lac$ n" off a"a n. No matter w#at "oal! you #ave for #ealt#, f tne!!, or we "#t lo!!, you CAN f t an effect ve e-erc !e pro"ram nto t#at #ect c !c#edule of your! and be ama1 n"ly !ucce!!ful at "ett n" t#e e-act re!ult! t#at you want< 8our L fe!tyle and F tne!! Coac#, Lawrence Cole I=ottaLo!e%e "#t.com1 8ourbe!tbodyN7%.com2 This About com page has been optimized for print To !iew this page in its original form" please !isit# http#$$e%ercise about com$od$fittingine%ercise$a$busy&e%ercise htm
1. #ttp>,,www. "ottalo!ewe "#t.com,

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Exercise for Back Pain

?y @a "e %ae#ner, About.com Updated Au"u!t 2A, 200B About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Action 'lan. Incorporate at lea!t one of t#e follow n" dea! nto your da ly l fe> 1. 2.

5. 4.

(et a reminder to go off e!ery )* minutes . U!e t#at t me to c#ec$ to !ee f you3re ! tt n" w t# your bac$ !tra "#t, !#oulder! bac$ and feet flat w t# $nee! even or !l "#tly # "#er t#an t#e # p!. +e more ergonomic,. %#at !mall c#an"e! could you ma$e to your wor$!pace to !upport your body/ If you need bac$ !upport w# le ! tt n", place a rolled up towel be# nd your bac$. If you need to ra !e your le"!, try re!t n" your feet on a foot!tool. C#an"e at lea!t one a!pect of your wor$ area to #elp $eep your body al "ned. Create more fle%ibility. At lea!t t#ree t me! eac# day, ta$e f ve m nute! to perform t# ! !tretc# n" wor$out2 at your de!$. Try a daily stretching routine. 'ry t# ! new wor$out, .tren"t#en C .tretc# t#e ?ac$5, a !#ort "entle rout ne tar"et n" t#e t "#t mu!cle! of t#e bac$ or c#oo!e one of t#e follow n" fle- b l ty wor$out! to do once a day> o =entle 8o"a .tretc#4 o :ela- n" .tretc# w t# )-erc !e ?all6 o 'otal ?ody .tretc#D

+eing o!erweight Carry n" e-tra we "#t ! anot#er common cau!e of bac$ pa n and t can al!o affect your ot#er 9o nt!, l "ament! and tendon!. 8ou already $now t#at e-erc !e and d et ! t#e $ey to we "#t lo!! and f you already #ave a we "#t lo!! plan n place, you3re a#ead of t#e "ame. ?ut, f you need a 9ump!tart, c#ec$ out t#e follow n" ! mple dea! for !lowly lo! n" we "#t. Action 'lan. C#oo!e 9u!t one of t#e follow n" dea! for "ett n" !tarted on we "#t lo!!. 1. . "n up for one of t#e!e free we "#t lo!! and e-erc !e pro"ram!> 12 %ee$! to %e "#t Lo!!E, 10 %ee$ %al$ n" and %e "#t Lo!! @ro"ramA or D %ee$! to a 0ealt#y L fe!tyleB 2. 'lan your workouts. Card o and !tren"t# tra n n" can #elp you burn e-tra calor e! and lo!e we "#t !o, f you3re not e-erc ! n", "et out your calendar and c#oo!e at lea!t t#ree day! you can e-erc !e n t#e ne-t wee$. %r te down w#at t me you3ll wor$out, #ow lon" you3ll e-erc !e and w#at type of act v ty you3ll do. C#ec$ out my ?e" nner3! Corner10 for !pec f c! n "ett n" !tarted w t# e-erc !e. 5. Use a pedometer. %ear a pedometer t#rou"#out t#e day and $eep trac$ of your !tep!. )ac# day, try to add an e-tra 100 !tep! unt l you3re up to at lea!t 10,000 !tep! a day. 4. Change something in your diet. Anot#er way to lo!e we "#t ! to cut !ome calor e! from your d et. C#oo!e 9u!t one t# n" you eat every day and f nd a lower&calor e !ub!t tute you can en9oy. Could you trade t#e donut for !ome fru t, yo"urt and "ranola/ Could you l ve w t#out t#at afternoon Co$e/ Cut out 9u!t 100 calor e! eac# day and you3ll lo!e a pound n about a mont# w t#out even brea$ n" a !weat. If t#e!e dea! don3t wor$ for you, come up w t# your own act on plan. -ot e%ercising enough . tt n" too muc# ! one problem w t# bac$ pa n but even f you move around more, t#at may not be enou"# to combat bac$ problem!. It !n3t enou"# to not be !edentary...you !t ll need to e-erc !e to !tren"t#en your body and your #eart. .ome bac$ pa n can be cau!ed by wea$ mu!cle!, !o "ett n" nvolved n a complete e-erc !e pro"ram t#at nclude! bot# card o and !tren"t# tra n n" may be one way to mana"e and prevent bac$ pa n. Action 'lan. 1. Try a strength training workout. At lea!t two Fnon&con!ecut veG day! n t#e ne-t wee$, try t# ! Intermed ate .tren"t# %or$out11 or v ! t my %or$out Center12 for ot#er dea!. 2. Try a cardio workout. At lea!t t#ree day! n t#e ne-t wee$, try t# ! Card o Interval %or$out15 or c#oo!e your own act v ty and do t for at lea!t 50 m nute! at a moderate nten! ty. 5. Choose a timesa!er workout. 'ry one of t#e 10&( nute ' me!aver %or$out!14 l !ted or create your own +u c$ 10&m nute wor$out! to do at lea!t once eac# day. 4. (tart a walking program. C#oo!e one of %endy3! free wal$ n" pro"ram!16 or !et up your own rout ne !o t#at you3re wal$ n" at lea!t 5&6 day! a wee$ for about 50 m nute!.

;u!t tac$l n" one area of your da ly l fe, w#et#er t3! ! tt n" le!! or e-erc ! n" more, can ma$e a b " d fference n "ett n" r d of c#ron c bac$ pa n. '#e $ey ! to wor$ on t#e!e t# n"! every day unt l t#ey become !econd nature to you. 8ou may be tempted to " ve up on t#e!e !mall, ! mple ta!$! over t me, but t#ey really do ma$e a d fference. This About com page has been optimized for print To !iew this page in its original form" please !isit# http#$$e%ercise about com$od$healthin.uries$a$backpaine%ercis&) htm
1. 2. 5. 4. 6. D. E. A. B. 10. 11. 12. 15. 14. 16. #ttp>,,er"onom c!.about.com,od,off ce,!!,computerH!etup.#tm #ttp>,,e-erc !e.about.com,l brary,bl!eated!tretc#.#tm #ttp>,,e-erc !e.about.com,l brary,bl!tren"t#enand!tretc#t#ebac$.#tm #ttp>,,e-erc !e.about.com,l brary,bl"entleyo"a.#tm #ttp>,,e-erc !e.about.com,l brary,blrela- n"!tretc#.#tm #ttp>,,e-erc !e.about.com,c!,fle- b l ty,l,bltotal!tretc#.#tm #ttp>,,e-erc !e.about.com,c!,we "#tlo!!,,a,12wee$!.#tm #ttp>,,wal$ n".about.com,c!,wal$ofl fe,a,wal$ofl fe.#tm #ttp>,,e-erc !e.about.com,c,ec,1B.#tm #ttp>,,e-erc !e.about.com,c!,e-be" nner!,a,e-forbe" nner!.#tm #ttp>,,e-erc !e.about.com,c!,e-erc !ewor$out!,l,blbe"!tren"t#2.#tm #ttp>,,e-erc !e.about.com,l brary,blwor$outcenter2.#tm #ttp>,,e-erc !e.about.com,c!,card owor$out!,l,bl nterval2.#tm #ttp>,,e-erc !e.about.com,c!,card owor$out!,a,10m nute.#tm #ttp>,,wal$ n".about.com,od,f tne!!,

.eated .tretc# for t#e ?ac$, Nec$ C .#oulder!

'# ! !#ort ! mple rout ne ta$e! you t#rou"# !ome ba! c e-erc !e! you can do r "#t at your de!$ to !tretc# t#e mu!cle! of t#e !#oulder!, nec$, lower bac$ and arm!. (od fy t#e e-erc !e! a! needed f you #ave any !pec f c nec$, bac$ or !#oulder problem!. 2o t#e!e !tretc#e! !everal t me! t#rou"#out t#e day to rela- and !tretc# t#e upper body. Click on pictures for closer view (houlder /olls :oll t#e !#oulder! down and bac$, !tart n" w t# !mall c rcle! and wor$ n" up to lar"er c rcle!. 2o 10 c rcle! bac$ward! and t#en repeat forward c rcle!.

+ack (tretch Contract t#e ab! a! you t p forward from t#e # p!, br n" n" t#e #and! down to t#e floor. :ela- t#e #ead down and reac# w t# your f n"ert p! to !tretc# t#e bac$. 0old for 50 !econd!. 4 0ide +ack and (houlder (tretch From t#e prev ou! e-erc !e, ta$e t#e feet w de and br n" t#e arm! n! de t#e le"!, t#en wrap t#e arm! around t#e bac$ of t#e calve!, "rabb n" onto t#e an$le!. =ently pull w t# t#e #and! to open t#e !#oulder! and !tretc# t#e upper bac$. 0old for 50 !econd!. 1orearm and +icep (tretch 'a$e t#e r "#t arm !tra "#t out n front of you and fle- t#e palm up. =rab onto your f n"er! w t# t#e left #and and "ently pull t#e f n"er! bac$. 0old for 20 !econd! and repeat on t#e ot#er #and. D 1orearm (tretch From t#e prev ou! e-erc !e, turn t#e #and down !o t#at t#e f n"er! reac# toward! t#e floor. U!e t#e left #and to pull t#e f n"er! toward! you, !tretc# n" t#e forearm. 0old for 20 !econd! and repeat on t#e ot#er #and. E Dynamic -eck (tretch :eac# t#e left arm down and away from t#e body a! you drop t#e #ead to t#e r "#t, !tretc# n" t#e nec$. @lace t#e r "#t #and on t#e #ead and "ently pre!! your #ead nto t#e #and, t#en relea!e and !tretc#. Cont nue to contract t#e nec$ and pre!! t#e #ead nto t#e #ead, t#en !tretc# for 10 rep! t#en !w tc# ! de!.

Twisted (houlder (tretch 'a$e t#e #and! !tra "#t out n front of you and rotate t#e arm! !o t#at t#e palm! face away from eac# ot#er. Cro!! t#e arm! !o t#at t#e palm! are pre!!ed to"et#er and round t#e bac$, reac# n" t#e arm! away from you a! you rela- t#e #ead. 0old t#e !tretc# for 50 !econd!.

'# ! About.com pa"e #a! been opt m 1ed for pr nt. 'o v ew t# ! pa"e n t! or " nal form, plea!e v ! t> #ttp>,,e-erc !e.about.com,l brary,bl!eated!tretc#.#tm I200B About.com, Inc., a part of '#e New 8or$ ' me! Company. All r "#t! re!erved.

2inks in this article#

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Best Stretches for Office Workers

?y @a "e %ae#ner, About.com Updated ;une 05, 200B About.com Health's Disease and Condition content is reviewed by our Medical Review Board

. tt n" n front of a de!$ every day can wrea$ #avoc on your body, e!pec ally ! nce mo!t of u! don3t #ave t#e be!t po!ture. 0unc# n" t#e !#oulder! and !lump n" n your !eat can cau!e bac$ pa n, #eadac#e!, ten! on and t "#tne!! n your bac$, nec$ and !#oulder!. '#e follow n" !tretc#e! tar"et t#e mu!cle! of t#e bac$, nec$ and !#oulder! a! well a! t#e # p! and "lute!. 'a$ n" t me to do !ome of t#e!e !tretc#e! t#rou"#out t#e day can #elp ncrea!e fle- b l ty and reduce ten! on and !tre!!.

, Chest (tretch,

.tretc# n" t#e c#e!t may be one of t#e be!t e-erc !e! you can do for your body, ! nce mo!t of u! !pend muc# of our t me #unc#ed forward. '# ! e-ample !#ow! a c#e!t !tretc# u! n" a re! !tance band. 8ou can f nd re! !tance band! at mo!t !port n" "ood! and department !tore! and t#ey3re "reat to $eep n your de!$ for +u c$ !tretc# n" or !tren"t#en n" move!. '#ere are alternat ve! below f you don3t #ave a band. Do it right# In a !eated or !tand n" po! t on, #old t#e band n a w de "r p over t#e #ead. 'a$e t#e arm! bac$ 9u!t a b t a! you lower t#em down, !tretc# n" t#e c#e!t. 0old for 10&50 !econd!. Avo d t# ! move f you #ave !#oulder problem!. 3ore Chest (tretches

C#e!t .tretc# on t#e ?all5 .eated C#e!t .tretc#4

) (houlder (hrugs4

'#e !#oulder! and nec$ #old a lot of !tre!! and ten! on from typ n", cl c$ n" and !crunc# n". .#oulder !#ru"! are a "reat way to rela- t#e !#oulder! and "et a l ttle c rculat on "o n". Do it right# .eated or !tand n", l ft t#e !#oulder! up toward! t#e ear!, !+uee1 n" t#em a! #ard a! you can. 0old for 1&2 !econd! and roll t#em bac$ a! you rela- down. :epeat for A&10 rep!.

5 Upper +ack (tretch6

'#e upper bac$ can al!o become ten!e and t "#t from #unc#ed !#oulder!, e!pec ally f you #old t#e p#one a"a n!t your !#oulder or u!e your mou!e a lot. '#e !#oulder roll! above may #elp loo!en you up for t# ! upper bac$ !tretc#. Do it right# .eated or !tand n", !tretc# t#e arm! !tra "#t out and rotate t#e #and! !o t#at t#e palm! face away from eac# ot#er. Cro!! t#e arm! !o t#at t#e palm! are pre!!ed to"et#er, contract t#e ab! and round t#e bac$, reac# n" away a! you rela- t#e #ead. 2on3t collap!e but n!tead ma" ne you3re curv n" up and over an ma" nary ball. 0old t#e !tretc# for 10&50 !econd!. If tw !t n" t#e arm! doe!n3t feel "ood, ! mply lace t#e f n"er! to"et#er.

7 (pinal Twist8

10

. tt n" for prolon"ed per od! of t me can al!o affect t#e lower bac$, leav n" t t "#t and ac#y. '# ! !tretc# w ll #elp "ently wor$ out !ome of t#at ten! on. Do it right# In a !eated po! t on w t# t#e feet flat on t#e floor, contract t#e ab! and "ently tw !t t#e tor!o toward! t#e r "#t, u! n" your #and! to #elp deepen t#e !tretc#. 7nly tw !t a! far a! you comfortably can and $eep t#e bac$ !tra "#t w# le $eep n" t#e # p! !+uare. 0old for 10&50 !econd! and repeat on t#e ot#er ! de.

4 Torso (tretch,,

12

)ven f you pay attent on to your po!ture, you may f nd your!elf ! n$ n" bac$ nto a #unc#ed po! t on, w# c# can ma$e your bac$ ac#e. '# ! ! mple move w ll !tretc# all t#e mu!cle! n your bac$, ! de! and arm!. Do it right# .eated or !tand n", lace t#e f n"er! to"et#er and !tretc# t#em up toward! t#e ce l n". 'a$e a deep breat# a! you !tretc# up a! # "# a! you can, t#en e-#ale and open t#e arm!, !weep n" t#em bac$ down. :epeat for A&10 rep!.

9 1orearm (tretch,5

14

8ou may not even real 1e #ow t "#t your forearm! can "et from typ n" unt l you !tretc# t#em out. '# ! ! mple move #elp! !tretc# t#o!e mu!cle! n t#e forearm! and wr !t!. Do it right# .eated or !tand n", !tretc# t#e r "#t arm out and turn t#e #and down !o t#at t#e f n"er! po nt toward! t#e floor. U!e t#e left #and to "ently pull t#e f n"er! toward! you, feel n" a !tretc# n t#e forearm. 0old for 10&50 !econd! and repeat on t#e ot#er #and.

6 -eck (tretch,4

1D

0old n" ten! on n t#e nec$ can lead to #eadac#e! and upper bac$ ten! on a! well. (any of u! drop t#e #ead forward w#en wor$ n" on t#e computer, w# c# can put e-tra !tre!! on t#e nec$ mu!cle!. '# ! !tretc# feel! "reat on t#e nec$ and !#oulder!. Do it right# . tt n" n your c#a r, reac# down and "rab t#e ! de of t#e c#a r w t# t#e r "#t #and and "ently pull w# le t lt n" your #ead to t#e left, feel n" a !tretc# down t#e r "#t ! de of t#e nec$ and !#oulder. 0old for 10&50 !econd! and repeat on t#e ot#er ! de.

: ;ip 1le%or (tretch,6

1A

'#e lower body al!o "et! t "#t from ! tt n" too muc#, e!pec ally t#e front of t#e # p!. %#en you ! t, t#e "lute! !tretc# w# le t#e # p fle-or! "et t "#ter. .tretc# n" t# ! area !everal t me! a day can #elp reduce t#at t "#tne!!. Do it right# %# le !tand n", ta$e t#e r "#t le" bac$ a! t#ou"# you3re "o n" to do a lun"e. .+uee1e t#e "lute! a! you bend t#e $nee!, lower n" down unt l you feel a !tretc# n t#e front of t#e r "#t # p. 0old for 10&50 !econd! and repeat on t#e ot#er ! de.

8 (eated ;ip (tretch,8

20

'# ! move #elp! open up t#e # p! and !tretc# t#e comple- !er e! of mu!cle! n t#e # p! and "lute!. Do it right# %# le !eated, cro!! t#e r "#t an$le over t#e left $nee and ! t up n ce and tall. =ently lean forward, $eep n" t#e bac$ !tra "#t and reac# n" out w t# t#e tor!o unt l you feel a !tretc# n t#e r "#t "lute and # p. 8ou can al!o pre!! down on t#e r "#t $nee to deepen t#e !tretc#. 0old for 10&50 !econd! and repeat on t#e ot#er ! de.

,* <nner Thigh (tretch),

22

'# ! not&very&ladyl $e !tretc# feel! "reat on t#e nner t# "#!, # p! and "ro n and ! anot#er # p&open n" move t#at may #elp "et r d of ten! on and !tre!! n t#e lower body. Do it right# %# le !eated, ta$e t#e le"! w de, toe! out and lean forward w t# t#e elbow! on t#e t# "#!. Keep t#e bac$ !tra "#t and t#e ab! contracted. =ently pre!! forward w# le u! n" t#e elbow! to pu!# t#e t# "#! out unt l you feel a !tretc# n t#e nner t# "#!. 0old for 10&50 !econd!. '# ! About.com pa"e #a! been opt m 1ed for pr nt. 'o v ew t# ! pa"e n t! or " nal form, plea!e v ! t> #ttp>,,e-erc !e.about.com,od,fle- b l tywor$out!,tp,off ce!tretc#e!.#tm I200B About.com, Inc., a part of '#e New 8or$ ' me! Company. All r "#t! re!erved.

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1. 2. 5. 4. 6. D. E. A. B. 10. 11. 12. 15. 14. 16. 1D. 1E. 1A. 1B. 20. 21. #ttp>,,1.about.com,d,e-erc !e,1,0,t,c,bandc#e!t.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,D,9,c#e!t!tretc#.9p" #ttp>,,e-erc !e.about.com,l brary,"rap# c!,rela-bac$ball.9p" #ttp>,,e-erc !e.about.com,l brary,"rap# c!,!tretc#c#e!t5.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,A,9,!#oulder!#ru"1.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,A,9,!#oulder!#ru"1.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,7,H,!eated!#oulder!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,7,H,!eated!#oulder!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,7,9,!p netw !t.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,7,9,!p netw !t.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,(,9,tor!o!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,(,9,tor!o!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,K,H,!eatedforearm!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,K,H,!eatedforearm!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,K,9,nec$!tretc#1.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,K,9,nec$!tretc#1.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,I,9,# pfle-or!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,I,9,# pfle-or!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,=,9,!eated# p!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,0,=,9,!eated# p!tretc#.9p" #ttp>,,1.about.com,d,e-erc !e,1,D,),9, nnert# "#!tretc#.9p"

22. #ttp>,,1.about.com,d,e-erc !e,1,0,),9, nnert# "#!tretc#.9p"

10

The Essential 2 Minute Stretch Progra

?y C#r ! Adam!, About.com

(tretch ,# /elie!ing Eyestrain

)!!ent al )ye .tra n :el ef for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. )r"onom cally1 !pea$ n", you !#ould ta$e a 10&m nute brea$ every #our you3re wor$ n" to prevent fat "ue and repet t ve !tre!! n9ur e!2. 8ou !#ould "et up, wal$ around and !tretc#. '#e real ty !, #owever, t#at you may #ave le!! t me to cram t# ! n && and t#at t me may be !pent runn n" off to anot#er ta!$. 0ere ! a !et of 10 e!!ent al !tretc#e! t#at you can do dur n" your elevator r de, on t#e way to t#e par$ n" lot, w# le on t#e p#one or any t me you can f nd two m nute!. )ye !tra n can ea! ly be rel eved. 7ne way to rela- t#e eye ! to !tretc# t#e mu!cle! t#at focu! t#e len!. '#e $ey ! to focu! on t# n"! at d fferent d !tance!. 8ou can follow your f n"er f not# n" el!e w ll do.

Focu! near, t#en far, near, t#en far. :epeat a couple of t me!. 'a$e a couple of lon" bl n$!.

3ore on Eye (train

0ow to :el eve )ye .ta n5 ' p! to @revent )ye .tra n4

'# ! About.com pa"e #a! been opt m 1ed for pr nt. 'o v ew t# ! pa"e n t! or " nal form, plea!e v ! t> #ttp>,,er"onom c!.about.com,od,treatmentprevent on,!!,e!!ent!tretc#e!.#tm I200B About.com, Inc., a part of '#e New 8or$ ' me! Company. All r "#t! re!erved.

2inks in this article#

1. 2. 5. 4. #ttp>,,er"onom c!.about.com,od,er"onom cba! c!,a,er"o101.#tm #ttp>,,er"onom c!.about.com,od,repet t ve!tre!! n9ur e!,f,w#at !r!tre!! .#tm #ttp>,,er"onom c!.about.com,od,eye!tra n,f,ea!eHeyeH!tra n.#tm #ttp>,,er"onom c!.about.com,od,eye!tra n,tp,eye!tra nprev.#tm

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(tretch )# (ide to (ide -eck (tretch

)!!ent al . de to . de Nec$ .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. .tretc# n" your nec$ ! de to ! de relea!e! ten! on n you #ead, nec$ and !#oulder!.

Lay your #ead to t#e ! de, p vot n" at t#e ba!e of t#e nec$. 0old t for a few !econd!, t#en lay t to t#e ot#er ! de. :epeat a couple of t me!.

'# ! w ll loo!en your nec$ and !#oulder mu!cle!. If you can do t# ! w t# your eye! clo!ed, t w ll #elp t#em rela- a! well.

(tretch 5# 1ront to +ack -eck

(tretch
)!!ent al Front to ?ac$ Nec$ .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. Cont nue to !tretc# your nec$ w t# a front&to&bac$ nec$ !tretc# t#at relea!e! ten! on n your #ead, nec$, bac$, # p! and !#oulder!.

@ vot your #ead bac$ and #old for a few !econd!. (ove your #ead forward, plac n" your c# n on your c#e!t. :epeat a couple of t me!.

'# ! w ll cont nue to loo!en your nec$ and !#oulder mu!cle!. 7nce t#o!e are rela-ed, you can be" n to loo!en up your trun$.

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(tretch 7# (tanding Toe Touch

)!!ent al Forward .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. A !tand n" toe touc# ! a "reat bac$ !tretc#.

?end forward at t#e wa !t and let your arm! #an" toward t#e floor. :oll your bac$ and your !#oulder!. 2o not loc$ your $nee!.

If your le"! are !tretc# n" too muc#, bend at t#e $nee unt l t#e !tretc# ! focu!ed n your bac$. 2o not worry about actually touc# n" your toe! && 9u!t #an" down unt l you feel a "ood !tretc# n your bac$. If you need more of a !tretc#, you can touc# your toe! or place t#e palm! of your #and! on t#e floor. '# ! elon"ate! your !p ne and loo!en! your bac$ from t#e !#oulder! to t#e lower trun$.

(tretch 4# +ack (tretch

)!!ent al ?ac$ .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. Cont nue !tretc# n" your bac$ w t# a rever!e bac$ !tretc#.

@lace your palm! on t#e bac$ of your pelv ! and lean bac$ from t#e wa !t. 2rop your #ead bac$. 0old for a few !econd!.

If you #ave poor balance, !pread your feet and ta$e a w der !tance. '# ! open! up your c#e!t cav ty and # p!, elon"at n" t#e !p ne alon" t#e natural 4.4 curve.

13

(tretch 9# Trunk Twist

)!!ent al 'run$ 'w !t for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. .tretc# t#e core mu!cle "roup! n your trun$ w t# a tw !t.

I!olate t#e trun$ and tw !t at t#e # p. 'a$e one arm and reac# acro!! your c#e!t. 'w !t n t#at d rect on. 2rop your ot#er #and and u!e t to reac# be# nd your bac$. 'w !t to t#e ot#er ! de w# le !w tc# n" arm po! t on!. :epeat a few t me!.

Now you are really wor$ n" t#e trun$ and loo!en n" up t#e !p ne, w# c# are bot# cruc al to "ood balance and c rculat on.

(tretch 6# Upper Torso and Arm (tretch

)!!ent al Upper ?ody .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. .tretc# your upper tor!o, bac$, !#oulder! and arm! n one ea!y mot on.

0old your arm! at a B0&de"ree an"le w t# your #and!, elbow! and !#oulder! all at t#e !ame #e "#t. (a$e f !t! w t# your #and!. @ull your arm! bac$, !+uee1 n" your !#oulder blade! to"et#er and t "#ten n" your f !t!. @u!# your #and! forward unt l your arm! are !tra "#t out of front of you. :oll your !#oulder! forward and !tretc# out your upper bac$. 7pen your #and! w t# your wr !t! fle- n" up and !pread n" your f n"er! a! you pu!# forward. :epeat a couple of t me!.

If you really wor$ t#e mu!cle! F!+uee1 n" and relea! n"G, you can loo!en up t#e area between t#e !#oulder blade!. It al!o !tretc#e! t#e arm! from f n"ert p to !#oulder blade and prov de! an e-tra "ood !tretc# of t#e wr !t.

14

(tretch :# (houlder (tretch

)!!ent al .#oulder .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. 8ou #ave already !tretc#ed your !#oulder! a couple of t me! dur n" t# ! !tretc# pro"ram, but !o muc# of t#e body3! !tre!! "et! local 1ed n t#e !#oulder! t#at t#ey need !ome e-tra !tretc# n".

:eac# your arm acro!! your c#e!t w t# your upper arm clo!e to your collar bone. 'a$e your ot#er #and and "rab t#e cro!!ed arm3! elbow. @ull your arm clo!er to your body and !tretc# your !#oulder. Now do t#e ot#er !#oulder. :epeat a couple of t me!.

This stretches the back side of the shoulder from the shoulder blade around to the upper arm.

(tretch 8# Arm and 0rist (tretch

)!!ent al Arm .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. .tretc# your upper arm, elbow, forearm and wr !t n one ea!y mot on.

@lace t#e palm! of your #and! flat to"et#er n front of your c#e!t. Fle- t#e wr !t! at a B0&de"ree an"le. Keep n" t#e palm! to"et#er, move t#em up unt l your elbow! touc#. :eturn your #and! to t#e r or " nal po! t on. :epeat a few t me!.

This stretch will loosen most of the arm and pro!ide another good wrist and shoulder stretch

15

(tretch ,*# Ankle (tretch

)!!ent al An$le .tretc# for :el ev n" :epet t ve .tre!! !!"# Amy Mosley $hoto%raphy# licensed to About.com# &nc. .tretc# your an$le! and "et your blood flow n" n your lower body.

L ft your $nee up a! # "# a! you can, and fle- your an$le bac$ a! far a! you can. )-tend your le" forward p vot n" at t#e $nee, Fle- t#e an$le forward a! far a! po!! ble. :epeat a few t me!.

'# ! one !tretc# w ll loo!en up mo!t of t#e le". If you t#row n a l ttle ! de&to&! de mot on w# le do n" t# !, you can loo!en up t#e # p a! well.

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