An Exercise that Can Be Done Even with a Busy Schedule

December 6, 2010 at 2:40 am Leave a comment

As we continue through the holidays time seems to be getting shorter by the day. We will spend extra time at our desk finishing up loose ends before the New Year, we will sit bent over wrapping Christmas presents for our family, and we will spend many hours in the kitchen cooking and baking for dinners with families and friends. What we will also do is skip workouts and squeeze every ounce of time we have in order to check off everything we can on our “to do” list.

One thing you may begin to notice is an increase in neck pain and shoulder stiffness and tightness because the posture in most of the above mentioned activities requires us to sit or be bent over for long amounts of time. With time being a limited commodity I like to continue with exercises that target multiple muscles in short brief amounts of time. The swimmer exercise targets your trapezius (upper shoulders), anterior and lateral deltoids (shoulders), erector spinae (lower back), glutes (butt), and hamstrings (back of your upper legs). And the best thing about this exercise is NO equipment needed.

Here is how:

Step 1: Lying face down on the floor, keep your legs and feet together, your arms should be extended overhead with palms down towards the ground.

Step 2: Lift your arms and legs a few inches off the ground. Keep your spine (back) in a neutral position.

Step 3: Staying lifted up bring your arms down by your side towards your hips. Rotate your palms to facing the ceiling as they come toward your glutes (butt). Try to bring your hands together to touch over your lower back.

Step 4: Hold this position for about 2-3 seconds then reverse your arms back to overhead position and rest arms and legs on the ground.

Repeat steps 1-4 for 15 to 20 repetitions.

Spiritual Application:

Isaiah 40: 29-32
29 He gives strength to the weary
and increases the power of the weak.
30 Even youths grow tired and weary,
and young men stumble and fall;
31 but those who hope in the LORD
will renew their strength.

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Entry filed under: Fitness, Health. Tags: , , , , .

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