Working-IN » Fitness

WEEK 8 FITNESS: Tension relieving Neck Stretches by Alethea

Hayley — Thu, 11 Jun 2015 05:50:28 +0000

We all experience neck tension from time to time so here are two stretches that Alethea recommends.

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WEEK 8 FITNESS: 5 minute Living Room Lunges by Debbie

Hayley — Thu, 11 Jun 2015 05:18:13 +0000

If you are short of time, or have a spare 5 mins in-between chores – take to Lunges.

Lunges are one of the most effective lower-body exercises. They work our glutes and quadriceps and also engage our hamstrings. Strengthening these large muscle groups can speed up our metabolism, which is beneficial for weight loss. When excess fat is reduced from our lower body, lunges can help shape and tone our glutes and legs.

We also love the fact that lunges engage our core muscles – including our backs and abdominals. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves our balance, posture, stability and athletic performance.

As runners, we are constantly looking to improve the flexibility of our hip flexors. Lunges are a great way to force our hip flexors to stretch – this can also form part of a great ‘juicy’ stretch.

A simple, functional, multi-joint exercise is a winner and can be modified for all abilities.

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WEEK 7 FITNESS: Full Moon Meditation by Alethea

Hayley — Thu, 04 Jun 2015 03:34:32 +0000

This is seriously cool. Please take the time to do this Full Moon Meditation from Alethea…

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WEEK 7 FITNESS: Alethea’s Full Moon Ritual

Hayley — Thu, 04 Jun 2015 02:27:06 +0000

In case you hadn’t noticed, it was a beautiful full moon this week. In this video, Althea presents three yoga poses inspired by the moon.

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WEEK 6 FITNESS: Office Yoga by Debbie Cairns of The Still Point

Hayley — Wed, 27 May 2015 01:46:47 +0000

Earlier this week, our Debbie spoke with Debbie Cairns about Meditation and Yoga tips for busy people.

Debbie (who also takes classes at The Wellbeing Studio) offered some easy exercises you can do during the day at your desk or home to quickly de-stress and re-set you for the rest of the day.

Here is one of her chair yoga exercises. You can find more on Debbie’s website www.thestillpoint.net.au

5-minute De-Stress At Your Desk

Taking time out of your busy day to connect with your body and your breath is one of the most important things you can do for your wellbeing. Here you will find a 5 minute exercise to help you do this.

Enjoy!

About Debbie Cairns

Debbie is a certified teacher and healer with a passion for helping busy people improve their wellbeing quickly and easily through workshops, yoga and meditation. She is the founder of The Still Point which offers yoga, mediation and wellbeing workshops and programs for corporate wellness.

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WEEK 5 FITNESS: Morning Posture Makeover with Marcel

Hayley — Wed, 20 May 2015 04:51:00 +0000

For everyone hunched over their computers reading this post, this stretch is for you!!!! Marcel looks at the “modern posture” and the impacts it’s having on your spine, core, digestion and more.

Try this stretch as part of your morning routine to set you straight for the day…

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WEEK 5 FITNESS: The Stay-in-bed-stretch by Alethea

Hayley — Wed, 20 May 2015 04:01:34 +0000

It’s an early winter morning and you know you have to get up but that doona beckons you to stay. No problems! Try out Alethea’s morning warm-ups you can do under the sheets…you will love this!!!

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WEEK 4 FITNESS: Arch strengthening poses with Alethea

Hayley — Wed, 13 May 2015 02:30:43 +0000

A great balance pose to strengthen arches is Vrksasana or Tree Pose.

Shift weight onto one foot
Place opposite foot either flat on inside of standing leg shin or on inside of standing leg thigh (please do not place pressure on inside of knee joint)
Place palms together at heart in prayer position. Focus your gaze softly on an unmoving object in front of you. Breathe smoothly
Feel free to raise arms over your head but relax your shoulders down away from your ears.

If you want an an added challenge, slowly raise your gaze towards a higher point…maybe even looking straight up at the ceiling or a tree. Breathe here for another 5-6 breaths.

Carefully return your hands back to prayer position and release your foot back to the earth.

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WEEK 4 FITNESS: Foot Strengthening Exercises with Debbie

Hayley — Tue, 12 May 2015 23:24:33 +0000

We are all very guilty of neglecting our feet and also abusing them by wearing uncomfortable or improperly fitted shoes. We also very rarely walk around barefoot – which in the past would have strengthened our foot muscles and maintain healthy arches. So when it comes to running, it it really important to have healthy, strong feet, as this will help support the arch of the foot and prevent any future injuries.

Pencil lifting is a fantastic exercise you can do while preparing dinner, or watching TV:

Pick up a pencil in the toes
Hold for count of 6, repeat 10 times
Aim to perform this exercise 3 times a day
An alternative version of this is to repeatedly scrunch up a towel in the toes.

For more information please email Debbie at hello@working-in.com.au.

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WEEK 4 FITNESS: Plantar Fasciitis by Marcel

Hayley — Tue, 12 May 2015 23:07:45 +0000

If you’re a runner or simply work on your feet all day, you have definitely heard of Plantar Fasciitis, and possibly experienced it. The painful “bruised” feeling on the bottom of your heel, the limping steps as you get out of bed each morning, heel pain while climbing stairs or standing, and pain after intense activity.

Plantar Fasciitis (PF) is an inflammation of the thick connective tissue on the sole of your foot that runs from your heel to your toes. It stretches across like a bowstring and helps maintain the arch in your foot. Healing is slow if at all, and orthotics may not help in the long run. Foot pain caused by PF has many people suffering and has cut many athletes’ careers short.

A few quick tips are:

Stretching/Foam Rolling your Gastrocnemius and Soleus (Calves) can help relieve tension on the Achilles Tendon resulting in less tension on your Plantar Fascia
Icing can bring relive but is a temporary fix
There have been great results in Sound Therapy or Acoustic Wave Treatment offering long-lasting relief.

You don’t have to live life with pain …. knowing how to manage it is the key!

Email Marcel for more information hello@working-in.com.au.

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