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Quick Workouts at Work

The most important thing to do - every hour or so - is change your posture and get the body parts moving again. Stand up, take a few slow, deep breaths, and walk around for five minutes. Change your perspective. Go to the window, look around, see something other than the Power Point you've been working on for the last hour. Refresh your mind with new images, new scenery.

Now, back at your desk, you're ready to do a series of simple exercises that will get your physical and mental systems back online -


Sitting

• Gently tilt your head forward and back
• Gently turn your head toward your shoulder, right and left
• Gently tilt your ear toward your shoulder, right and left
• Shoulder shrugs - lift your shoulders toward your ears
• Shoulder rolls - forward and back
• Wrist circles - clockwise and counterclockwise
• Ankle circles - clockwise and counterclockwise


Standing

• Arm circles - clockwise and counterclockwise
• Knee bends - halfway down and come up
• Knee raises (lightly touch a wall with one hand for support)
• Spine twists (hands on hips, gently twist right and left)
• Spine side bends ((hands on hips, gently bend right and left)

How many repetitions to do? Just a few for each exercise - you'll know instinctively what feels good, what feels right. And in less than ten minutes, you've stimulated your muscles and joints throughout your body, recharged your nervous system, regained the benefits you achieved earlier in the day at the gym, and are primed to have a great rest of the day!

1Blanchette DM, et al. Aerobic Exercise and Cognitive Creativity: Immediate and Residual Effects. Creativity Research Journal, 17(3):257-264, 2005.
2Steinberg H, et al. Exercise enhances creativity independently of mood. Brit J Sports Med 31(3):240-245, 1997.
3Wiley RL, et al. Isometric exercise training lowers resting blood pressure. Med Sci Sports Exerc 24(7):749-54, 1992.

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Our Regular Schedule

Monday:

9:30 am-5:30 pm

Tuesday:

9:30 am-12:00 pm

Wednesday:

9:30 am-5:30 pm

Thursday:

By Appointment Only

Friday:

9:30 am-4:30 pm

Saturday:

Emergencies Only

Sunday:

Emergencies Only

Testimonials

Reviews By Our Satisfied Patients

  • "For many years I felt that I did not need a chiropractor despite suffering plenty of aches and pains. When faced with debilitating neck and shoulder pain a friend convinced me to try Dr. Miñana. It took a couple of months of treatment, along with using recommended equipment and exercises at home, to achieve success. At last I was sleeping well and able to drive a car without pain again. Many thanks to Dr. M!"
    Ken K Redwood City, CA
  • "Dr. Minana has been my chiropractor for over ten years. He got me through climbing Mt. Whitney and getting my black belt! Going to him periodically has enabled me to stay active and nip problems before they become more serious. I especially appreciate that he doesn't do the twist and crack method!"
    Linda B San Mateo, CA