MASTER CLASS

'Activity appointment' keeps desk-bound loose

Susan Garrett does step 1 of the Shoulder Retraction Pullup exercise
Susan Garrett does step 1 of the Shoulder Retraction Pullup exercise

Reliance on technology has risen throughout society, and our daily activity has gone down. Rather than spending a large part of the day actively using our bodies, many of us sit and stare at computer screens.

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Susan Garrett does step 2 of the Shoulder Retraction Pullup exercise

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Susan Garrett does step 3 of the Shoulder Retraction Pullup exercise

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Susan Garrett does step 4 of the Shoulder Retraction Pullup exercise

This week, I'll present a few tips for staying active even in an inactive occupation. And I'll introduce an exercise that's solely focused on improving your "tech posture."

Minding the 15-minute rule is the easiest way to ensure that you keep your body active throughout the day. The key element (although it sounds crazy) is to set an alarm for every 15 minutes. Whether it's an audible alarm or just some box that pops up on your desktop, you need a prompt to make sure you don't breeze past your "activity appointment."

Once the reminder appears, simply take a quick 30-second exercise break.

First stand up and take a few steps around your workspace.

Sit back down, and then sit with perfect posture for 15 seconds, straight through, no cheating. During this time, you want to straighten your neck, sit upright, tighten the abdominals and focus on breathing in through your nose and out through your mouth.

Finally, take one big deep breath and close your eyes. Once you open them, you're ready to go back to work.

This little routine has been my 15-minute rule for years. It's easy, it's not embarrassing to do around other people, and it works. I actually find myself looking forward to it, especially when I'm on a project that requires hours of focused attention.

My other favorite tip for incorporating activity into your workday is to leave a pair of tennis shoes in your office. The fact that they are there will remind you that exercise is just a shoe change away.

Even if you just took a walk around the office complex, the tennis shoes let you switch gears -- wear a different hat for a few minutes. (I know, shoes aren't hats. It's a metaphor.)

This week's exercise is a perfect way to strengthen your postural muscles, which is extremely important for those who work on computers. The Shoulder Retraction Pull-up will really challenge the upper back and, in particular, the central portion.

1. Lock a Smith press barbell about 4 feet off the floor. Get underneath the bar and grasp it with both hands just beyond shoulder-width apart with your chest facing up and heels on the floor.

2. Hold your torso and hips very rigid so they are in line with one another. The only touch point with the floor should be your heels.

3. Retract your shoulder blades by squeezing the trapezius muscles in the center of your back. This should raise your chest a couple of inches toward the bar.

4. Once you lift as high as you can (without bending the elbows), slowly lower back down.

5. Repeat this pattern of shoulder retraction and protraction for 12 repetitions, two sets.

This is a fantastic way to pull your shoulders back from the slouched posture that has become commonplace throughout society. It will allow you to present yourself in an upright, confident and professional light, which is a great way to advance your career even further.

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

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ActiveStyle on 09/26/2016

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