Sebastian Slovin, Pando's movement expert, recently helped me put these together.
8) Shake it out – Stand up and take 1 minute
to shake all your limbs starting with your hands and feet, progressing to full
arms and legs and gradually working to your whole body. Make it fun.
Specific
energy-enhancing strategies that can be done right away
by time-pressed
business owners and execs or anyone needing a little more juice.
The
following are our “go-to” list of quick strategies to give a boost to a tired
body and mind. Each individual strategy works well and combining 2 or 3 is even
more enhancing. The rationale for all of these energy-enhancing strategies is
to get the individual out of the thinking mind and into the body. Increasing
blood and oxygen flow is the mechanism of the benefit and each of these
strategies accomplishes this in a different way. As a physician, I have worked
with many clients who are challenged by the combination of high stress and
prolonged sitting. Breaking this cycle is absolutely mandatory for maintaining
high functioning and optimal performance.
1 1)
Focus 100 % of your attention for 5 breaths on the expansion and
contraction of your belly.
2) Do 10 seated pelvic tilts – Sitting on
the front edge of your chair with your feet out wide alternate tilting your
pelvis back and rounding your shoulders and head forward with tilting your
pelvis forward and expanding your chest while bringing your head up and back
3) Drink an 8 ounce glass of water
focusing on only the water
4) Take your shoes off and feel your bare
feet in connection with the ground and wiggle your toes and stretch out your
feet
5) Lay on the ground with your legs resting
up a wall for 2 minutes. Bring your hips as close to the wall as you can
comfortably manage. Breathe deeply.
6) Take 1 minute to observe/experience
nature – view a tree, park or the sky out the window. If no window, look at
plant or flowers in the office.
7) 1 minute air bench. Start standing with
your back against the wall and feet pointing straight ahead. Walk your feet out
away from the wall (2-2 and 1/2 feet) and bend your knees and slide down the
wall. Don’t let hips drop below your knees. Bring your weight into your heels
and press your low back into the wall.
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