FITNESS

STRETCH AWAY THE STRESS

YOURHEADACHESmight stem from looming deadlines and demanding bosses, but your cubicle could also be
causing you pain. "Most of us spend far too many hours sitting at our desks," says Margaret Lewin, M.D.,chief
medical director of Cinergy Health. "This leads to aches and repetitive stress injuries." If you take a few minutes
out of every hour to do these exercises, 5 p.m. won't find you feeling like a ton of bricks. - Dorkys Ramos
BODY
BRIEFS

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STIFF NECK AND SHOULDERS ACHING WRISTS LOWER BACK PAIN

1. Drop your chin to your chest and 1. Stand with arms hanging 1. Sit back in your chair, drop your
slowly trace the movement of a clock loosely by your sides and shake them shoulders and do a butt squeeze for 15
hand with your chin. Go clockwise three for a few seconds. seconds. Repeat three times.

.
times and then counterclockwise.
2. Gently try to touch your left ear to
your left shoulder without raising your
shoulder, then do the same on your right.
Repeat three times on each side.
3. Bend your elbows and place your
fingers on your shoulders. Raise elbows
as high as you can and then swing them
forward until they touch. Repeat three
times. Then swing them back as far as you
can. Repeat three times.
2. Sit back down, stretch arms out in
front of you and bend hands back toward
your face. Hold for five seconds.
3. Drop your hands and let fingers relax
for five seconds. Make a tight fist with
each hand, hold for five seconds and then
bend wrists down while maintaining fists.
Hold for another five seconds. Then drop
your hands and let your fingers relax.
2. Sitting up straight, bend your right
knee and slowly pull it up toward your
chest with your hands. Hold for five
seconds, lower knee and repeat three
times. Repeat with your left knee.
3. Clasp your hands on top of your head
and gently bend to your left, then to your
riSht, holding each side for five seconds
and releasing. Repeat three times.

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HoMedlcs
ERGONOMICS
101
AcVustable Before you blame your annoying coworker for that knot In your shoulder,
Lumbar
Pillow ($10, check to make sure your work,statton Isn't the culprit
homedlcs
.com) offers . Adjust your chair . The back rest should . Set arm rests so . Position the center . Keep the phone and
support height so your feet are lean back a bit (110 to your elbows are also of your monitor at eye frequently used supplies
and a back within reach, and use
flat on the floor (or a 130 degrees) and press bent at 90 degrees, your level and keep your
massage all shoulders are relaxed
rolled Into foot rest) and your knees against your back. If keyboard directly in front a wrist rest only when
one comfy are bent at about it doesn't, use a lumbar and wrists stay straight of you. _you're actually resting.
cushion. 90 degrees. pillow to fillin the gap. when you type.

86 lATINA.COM . DECEMBER 2009/ JANUARY2010 IllUSTRATIONS BY NANCY CUERVO

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