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Dr. Genie Tartell
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Dr. Genie Tartell, DC, RN, has been a practicing chiropractor for twenty years. She was the team chiropractor for the New York-based Reebok aerobic team. She has made guest appearances on ABC-TV's The View, CNBC, and WOR Radio.
You’ll also recognize Dr. Genie Tartell from her appearances on TV shows like The View, CNBC, and more. A nationally known chiropractor who has been in practice for over 20 years, Dr. Tartell is also a registered nurse, and was a public health nurse with The Visiting Nurse Service of NY, and a cardiac critical care nurse at The University Hospital for the Albert Einstein College of Medicine.
Genie is also co-author of Get Fit in Bed (New Harbinger Publications: 2006), which is based on evidence that exercising before bed may actually promote sleep. The book offers a proven-effective exercise program that draws from yoga, pilates, karate, and stretching.
www.getfitinbed.com/book.html |
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Overcoming stress and strain in the office
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Office workers prone to more aches and pains
Modern technology has influenced our society in many ways, including creating several occupational health problems not seen in the past. Studies have shown that today’s inactive office workers are prone to more muscle aches and pains, overuse syndromes, and repetitive motion disorders.
The human body was designed specifically with movement in mind. Our bodily functions depend upon regular movement to circulate our blood in order to deliver valuable nutrients and remove waste. The movement involved with breathing pulls oxygen into our blood, which then circulates throughout the body’s organ systems.
The conveniences of modern society have resulted in an inactive population susceptible to the effects of being sedentary. Long periods of inactivity interfere with the body’s natural ability to function and maintain health. Obesity, arthritis, muscular pain and weakness are a few of the side effects.
In order to reduce the potential chronic pain problems, occupational health specialists encourage periods of movement for workers whose jobs require long periods of sitting or standing in one position.
Exercise in your chair
To help relieve physical stress and strain, here are some exercises that can be done while sitting:
1. Deep breathing: Inhale through your nose and exhale through your mouth. Repeat six times.
2. Lower back: Frequently stretch your lower back by pushing down on the arms of a chair and leaning your head back. Hold for ten seconds. Repeat three times.
3. Chin to chest: Lower your chin to your chest just far enough to avoid any strain on your neck. Hold for two seconds. Raise your chin to starting position. Repeat five times.
4. Arm-shoulder seesaw: Start with your arms straight at your sides while seated. Slide your right arm toward your right foot. Bring it back raising your right shoulder toward your head. As you bring your right arm up, slide your left arm down toward your left foot. Bring your left shoulder back up toward your head, while your right arm goes downward again in a seesaw motion. Repeat five times on each side for a total count of 10 repetitions.
5. Arms toward ceiling: Start with your arms over your head. Alternate stretching each of your arms directly upward toward the ceiling. Repeat five times on each side for a total count of 10 repetitions.
6. Wrist circles: Start with your arms toward the ceiling. With hands lightly clenched make circles with both wrists simultaneously. Rotate 10 times in each direction.
7. Finger flings: Close both your hands lightly into fists. Gently fling fingers outward, stretching open your hands. Repeat 10 times.
Make sure your chair is stable and secure before attempting the following exercises.
8. Toe wiggling: Simultaneously wiggle the toes of both feet for a count of 15.
9. Pointing feet and toes: Point both feet and toes away from you. Hold for two seconds. Point your feet and toes toward your head. Hold for two seconds.
Repeat 10 times.
10. Alternate leg lengthener: Straighten your legs. Point your toes toward your face while pushing out with your heel keeping your leg straight. Bring your right leg back to the starting position. Alternate with your left leg. Repeat five times with each leg for a total of 10 repetitions.
11. Knee bounce: With your feet flat on the floor bounce both knees gently up and down for a count of 10.
12.Chest to knee seated crunch: With arms at your sides, inhale and tighten your stomach muscles. Exhale as you gently bend over and drop your head, chest and shoulders toward your knees. Hold for a second or two. Inhale as you slowly return to the starting position. Repeat 10 times.
These exercises are modifications taken from Get Fit in Bed: Tone Your Body & Calm Your Mind from the Comfort of Your Bed by Genie Tartell, DC, RN and Ted Kavanau (New Harbinger Publications: 2006) www.getfitinbed.com |
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