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  • Quick Workouts at Work

Quick Workouts at Work

  • Created in Newsletter Library, Exercise & Fitness

The most important thing to do - every hour or so - is change your posture and get the body parts moving again. Stand up, take a few slow, deep breaths, and walk around for five minutes. Change your perspective. Go to the window, look around, see something other than the Power Point you've been working on for the last hour. Refresh your mind with new images, new scenery.

Now, back at your desk, you're ready to do a series of simple exercises that will get your physical and mental systems back online -


Sitting

• Gently tilt your head forward and back
• Gently turn your head toward your shoulder, right and left
• Gently tilt your ear toward your shoulder, right and left
• Shoulder shrugs - lift your shoulders toward your ears
• Shoulder rolls - forward and back
• Wrist circles - clockwise and counterclockwise
• Ankle circles - clockwise and counterclockwise


Standing

• Arm circles - clockwise and counterclockwise
• Knee bends - halfway down and come up
• Knee raises (lightly touch a wall with one hand for support)
• Spine twists (hands on hips, gently twist right and left)
• Spine side bends ((hands on hips, gently bend right and left)

How many repetitions to do? Just a few for each exercise - you'll know instinctively what feels good, what feels right. And in less than ten minutes, you've stimulated your muscles and joints throughout your body, recharged your nervous system, regained the benefits you achieved earlier in the day at the gym, and are primed to have a great rest of the day!

1Blanchette DM, et al. Aerobic Exercise and Cognitive Creativity: Immediate and Residual Effects. Creativity Research Journal, 17(3):257-264, 2005.
2Steinberg H, et al. Exercise enhances creativity independently of mood. Brit J Sports Med 31(3):240-245, 1997.
3Wiley RL, et al. Isometric exercise training lowers resting blood pressure. Med Sci Sports Exerc 24(7):749-54, 1992.

  • We May Help You With
    • Auto Accident Injuries
    • Back and Shoulder Pain
    • Body Pain
    • Chronic Disease Relief
    • Conditions Affecting Women
    • Headaches
    • Herniated Discs
    • Improved Health
    • Pediatric Ailments
    • Repetitive Use Injuries
    • Respiratory Function
  • About Chiropractic Care
    • What is Chiropractic
    • How Does it Work
    • Who is Chiropractic For
    • Vertebral Subluxation
    • Wellness Resources
  • Chiropractic Techniques
  • Chiropractic Therapies
  • Life is Motion
  • Healthy Thinking
    • Get Positive
    • Relaxation Techniques
  • Wellness Lifestyle Tips
    • Treat Yourself Well
    • Treat Others Well
    • Eat Well
  • Wellness Essentials
    • At Home
    • At Work
    • Exercise
    • Nutrition
    • What You Wear
  • Wellness Perspectives
    • Social
    • Physical
    • Spiritual
    • Mental
  • Wellness4Kids
  • Newsletter Library
    • Weight Loss
    • Staying Motivated
    • Staying Young
    • Life-Work Balance
    • Stress & Anxiety
    • Mind-Body Connection
    • Wellness
    • Pregnancy & Parenting
    • Back, Body & Joint Pain
    • Senior Health
    • Healthy Tips
    • Exercise & Fitness
    • Chronic Conditions
    • Nutrition & Healthy Eating
    • Injury Rehab & Prevention
    • Breaking Bad Habits
    • Kid's Health
    • Illness Prevention

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  • "I had never been to a chiropractor prior to coming to Dr Vargo’s office so I was nervous on what to expect. Dr Vargo and his staff are so personable and kind they made me feel at ease! I had almost no neck pain after my 3rd visit-would highly recommend!"
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  • "I have had a very good experience for the second time. Years ago I injured my back at work and received good care with total relief of my symptoms. Lately I was experiencing back pain with daily activities and returned to Dr Vargo before the pain became intense and limited my movement. Within a few treatments I have received relief and am almost pain free. Thank you"
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  • "I have been a patient of Dr Vargo for the past 15 years. As a previous employeee I have seen him work miracles numerous times from relieving migraines, asthma and pain, to rehabilitating shoulders, knees and other extremities (he is board certified in Rehabilitation) in addition to treating the spine and neck. To top it off he is a Christian and loves the Lord. He is honest, trustworthy and an excellent chiropractor. He treats each patient the same way he would treat any of his own family members and is genuinely concerned with each individual's well-being. I would highly recommend Dr. Vargo!"
    Casey S. - Canal Fulton, Ohio
  • "I have been taking my newborn to Dr.Vargo for adjustments to help her reflux. This is the only thing that has helped her; we can see a marked improvement after a few visits! Dr. Vargo and all the staff are professional and warm. Highly recommend!"
    Lydia H. - Canton, Ohio
  • "I have been seeing Dr. Vargo for a long time and I love him. He is very personable and friendly. Most of all, he has helped me feel so much better. I go in there with pain and walk out without pain. Highly recommend Dr. Vargo! Also, the staff members are all very friendly and helpful also. I don't feel like a number when I go there."
    Diana S. - E. Sparta, Ohio
  • "Read the reviews for Vargo chiropractic and one thing becomes very clear. Vargo chiropractic is a great place to get consistent caring professional help. I thought my problems might just be a result of aging but Dr. Vargo and Carol his physical therapist were able to help me a great deal to reduce pain in my neck and back and to increase my range of motion. Thank you thank you. I will be back for my monthly check ups."
    Kathlene D. - Canton, Ohio
  • "Ron Vargo and his staff have done an excellent job in healing my back. I am now pain free and continue my checkup visits to remain pain free. Most recently he helped me get customized shoe sole inserts which have helped my feet tremendously!"
    Clark H. - Canton, Ohio

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