Follow this with some shoulder rolls, both forward and backwards, using deep breathing to engage your core to assure that you have good balance in your seated position. In this relaxed position, gently roll your head clockwise and then counter clockwise. Some gentle deep breaths and imagine a balloon tied to the top of your head, allowing the head to feel lighter and the neck to stretch. It is important to keep your knees apart, heels on the ground, and maintain balance.Īnother exercise you can do once or twice an hour would be some simple range of motion exercises for the neck, shoulders, and upper back. Once you can do this, you can actually start bending even more deeply. Keep your heels on the ground as you slowly bend your knees as though you are going to sit on your chair. Once you get down to where your chair is, touch your seat to the chair and then stand back up. Put your feet about shoulder distance apart. Additionally, doing a couple of deep knee bends can help as well. This practice may actually improve your oxygenation and your focus while at work. Try to stand up and walk around your office every 30 minutes or so, it will make a difference. In addition to having a proper sitting position, you should get up every 30 minutes. Additionally, this position can lead to more focus and more work productivity, depending upon the job at hand. He said to sit at the front part of the chair, feet out front with weight equally placed on each foot and the rib cage slightly elevated to create a well-balanced position when getting ready to play. You can approximate sitting on an exercise ball by using some of the advice that my old piano instructor gave me when sitting at a piano. The advantage of using an exercise ball is that it requires proper body alignment and core muscle engagement.
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