Perfect Exercises For Those Stuck at a Desk All Day

Need a workout you can do anywhere? Try these simple exercises daily to keep you moving in all planes of motion courtesey of Scott Crawford Soma Get Fit.

This exercise targets the hip flexor which when sitting is tight, this opens it up in turn releases the low back.

1-split stance

2-back toes turned in slightly, hands on hips

3-feel stretch in hip flexor as you lean back slightly and bend into front knee

4-twist hip complex

This exercise builds leg strength and endurance especially in the glutes, while stretching hip and shoulder girdle. Reaching down toward floor when moving into squat engages lats and stretches tense shoulders and necks, releasing tension.

1-feet forward, under shoulders, neutral stance

2-weight shifted slightly towards heals

3-sit down in chair and reach arms towards floor feel back engage and neck stretch

4-float up so that heels stay on floor, mini backbend engaging core, stretching arms back towards ears staying relaxed in shoulders

This exercise challenges balance while working lower and upper body together. Lunge first then rotate, feel core as rotation moves while the back is stretching opening muscles.

1-lunge to side making sure feet stay neutral; keep ankles, knees and hips in alignment

2-after land lunge rotate toward side you are lunging to feel core muscles rotate you while the upper back stretches

3-upon return toe tap other direction

4-twist with toe tap

*Disclaimer: Please consult your doctor or medical professional before trying any of these exercises. Your Daily Thread and Scott Crawford/Soma Get Fit are not responsible for any injuries.

This entry was written by scrawford, posted on January 13, 2010 at 9:06 pm, filed under Fitness, Green Lifestyle, Life is Fitness, Lifestyle and Spa, Los Angeles, Outdoors, Santa Barbara and tagged green work out, new year’s resolutions, Scott Crawford, SOMA GET FIT, wellness retreat santa Barbara, Working out. Leave a comment or view the discussion at the permalink.

Keeping Fit When the Motivation Gets Tough + Soma Get Fit Retreat Giveaway

Orginally Posted by Tracy Hepler of Yourdailythread.com

Each New Year, many of us re-discover our motivation to get in shape, only to have it wane and disappear come spring. Well this year is going to be different—seriously. Rather than setting unrealistic goals, I’m focusing on the day to day and what I can actually.

I sat down with Scott Crawford, founder of Soma Get Fit , an active wellness retreat in Santa Barbara (and my friend and trainer) to see what tips he could share for keeping in shape the whole year.

Tip 1: Keep Moving

Like many of us, I’m trapped behind a computer most of the day. This is a big no no according to Scott. He suggests taking mini stretch breaks 3 to 5 times a day. Whether it’s a simple hanging stretch or a brisk walk around the office. You can even create your own mini yoga or Pilates routine if you have the space. The point is to keep moving, and you’d be surprised how much these breaks not only benefit your body: they’ll rejuvenate your mind and make you a more productive worker too.

..

Tip 2: Food Matters

You are what you eat so watch AND log it. Most people don’t keep track of the mini snacks they have during the day. Whether it’s a hanful dof crackers or an afternoon cookie, these calories add up. If you have a habit of snacking, Scott suggests using a food journal to write down what you’re consuming. You’ll be able to see the habits that might be sabotaging your workout efforts. He also recommends eating mini meals every 3 to 4 hours and NEVER eating anything when the sugar content is greater than 20% of the total carbohydrates (well almost never as I’ve got to have a cupcake every now and then).

Tip 3: Get Outside

Leave the crack berry, iPhone and iPod at home and head into the great outdoors (or at least a more natural area considering we’re in a city). Exercising outside is not only good for the environment as it uses no electricity (other than your own juice), it releases tension, clears the mind and loads you up on vitamin D (which you get naturally from being in sunlight).

..

…

Tip 4: Morning or Night

I’ve always been curious if it makes a difference whether you work out in the morning, afternoon or evening; it turns out it doesn’t. Scott suggests picking a time when you feel most excited about working out. If you’re not a morning person, you’re not going to feel motivated to do anything early, especially exercise. The key is to make the time that you do work out something you look forward to and enjoy. That is how you’ll actually make the habit stick.

To help keep you in shape, Scott has shared a quick full body exercise program using dynamic stretching, endurance and strength exercises. It’s extremely beneficial for those who sit at a computer all day since it allows your full body to move in three planes of motion. Click here to see the complete list of exercises.

Images via smh.com.au, apartment therapy & rachellowry

This entry was written by Soma Get Fit Guest Writer, posted on January 11, 2010 at 10:55 am, filed under Green Lifestyle, Life is Fitness, Los Angeles, Outdoors, Press and tagged green work out, new year’s resolutions, Scott Crawford, SOMA GET FIT, wellness retreat santa Barbara, Working out. Leave a comment or view the discussion at the permalink.