Day 20: Waist stretches

This exercise is best done with weights. If you haven't stocked your desk drawer with a pair of dumbbell weights, find something weighty around the office. Grab a couple of briefcases or laptop bags, or if you live in the snow belt, look behind the door for your winter boots and fill them with staplers and other weighty office toys.
Step 1: Sit upright in your desk chair.
Step 2: Holding your weights, one in each hand, let your right arm drop to your right side. Your left weight and hand should rest on your left hip. This adds weight for your right arm to lift and lower.
Step 3: Lean to your right side while continuing to face forward, and lower your right arm and weight toward the ground (and the side of your chair).
Step 4: Now lift the right arm and weight up. Go up and down on the right side eight times.
Step 5: Switch to your left side.
Step 6: Let your left arm and weight lower to your left side. Your right weight should sit on your right hip.
Step 7: Lower and lift the left weight eight times.
If you do these stretches directly to the side without allowing your body to lean forward, you will feel a nice stretch in your side and waist.
Start with two sets of eight repetitions on each side. You can increase the number of repetitions and repeat the sets as you feel more comfortable with the exercise.
Reprinted from Get Fit While You Sit by Charlene Torkelson
See the complete library of Workplace Fitness exercises.


You may like these other stories...

To combat the ill effects of sitting for hours on end, this easy back exercise can help. Step 1: Sit up tall in your chair with your feet on the ground, shoulder-width apart. Step 2: Extend your arms in front of...
Do you slouch in your chair? Have you noticed your shoulders getting rounded and your neck protruding forward? Do you stand up at 5:00 p.m. and feel like your back looks a bit like a question mark? Do your neck and back ache...
This simple seated exercise is based on Joseph Pilates' principles of healthy spine alignment and the importance of breathing and body posture. Step 1: Sit tall in your chair with your feet on the ground and shoulder-...

Upcoming CPE Webinars

Jul 31
In this session Excel expert David Ringstrom helps beginners get up to speed in Microsoft Excel. However, even experienced Excel users will learn some new tricks, particularly when David discusses under-utilized aspects of Excel.
Aug 5
This webcast will focus on accounting and disclosure policies for various types of consolidations and business combinations.
Aug 20
In this session we'll review best practices for how to generate interest in your firm’s services.
Aug 21
Meet budgets and client expectations using project management skills geared toward the unique challenges faced by CPAs. Kristen Rampe will share how knowing the keys to structuring and executing a successful project can make the difference between success and repeated failures.