Getting into the spirit of the Commonwealth Games

25 July 2014 by Catherine Holdsworth in Current events, Lifestyle

Last night the Commonwealth Games officially opened in Glasgow so it’s time for us all to revive the enthusiasm that we had two years ago for the London Olympics. Team GB may now be divided, but surely that gives us infinitely more reasons to cheer?

If, like us at Infinite Ideas, you’re struggling to think of which sport you should be training for, take this simple test. Rebecca has signed up for Judo, Catherine is dusting off her hockey stick, and Richard thinks he’d be good at netball (though the general consensus is that he should join a lawn bowls team).

If, however, you are stuck in the office during the Games and taking up judo is a distant dream, Corporate Wellness expert Kate Cook offers advice on how to keep fit even when at your desk:

Pilates is a great way of avoiding injury and you don’t have to be a dancer to benefit – the average desk jockey risks quite enough damage at work, and a few simple moves can ease the pain of the working day.

Pilates first found fame as a way for injured dancers to recover their strength and mobility. With its emphasis on building up tone with low stress and few repetitions it proved a great way of recovering dynamically – essential for those aiming to get back to full fitness as fast as possible.

These days the walking wounded that turn to it are just as likely to be office workers with back pain and stiff necks. Ironically many of them will perform their Pilates moves with great care and attention in the studio, then go back to doing exactly what caused the problem once they’re back in the familiar surroundings of the office. While the studio is undoubtedly the place to learn new moves, you can practice them just about anywhere on the planet, and Pilates in the office is a great way of preventing those problems from showing up in the first place. Take it from me. I found out the hard way. A professional life slaving over a hot keyboard left me with chronic back pain, stiff hands and an amusingly lop-sided neck from clutching a phone under my chin. These days I make sure I get away from the keyboard often enough to give my body a break, but when deadlines are tight, or the boss is hanging over your shoulder, you don’t have to leave your seat to perform simple exercises to release those muscles, help your posture and above all ease the stress.

Since we tend to store up stress in the shoulders, try to roll it out again with shoulder rotations. Mobility exercises – taking the joints through their full range of movement – are a staple of most forms of modern exercising and Joseph H. was a great fan as can be seen from exercises like the one leg circle which was one of the first he taught in Return to Life through Contrology. Your shoulder, like your hip, is a ball and socket joint, meaning it can rotate in any direction, so every now and again you should let it. Sitting in neutral, with your feet flat on the floor and your shoulders relaxed but not slumped, bend your elbows and rest your fingertips on your shoulder (right on right, left on left). Now circle them forwards and upwards so your elbows touch, then lift up above your ears, pull back to be in line with your shoulders and finally come forward again. Now perform the same circle but in the opposite direction – remember the importance of working every equal and opposite muscle so that for every pull there is a push.

The best office destressing exercise is undoubtedly to land a clean right hook on the boss, but since this may lead to ugliness it’s worth looking at other options.

Stress balls – those squidgy balls you can squash in your fist when anxiety rises – are a good exercise for your hand muscles. The problem is people often tense the trapezius muscle that leads to the shoulders when they do. If you use a stress ball, then make sure you perform the shoulder roll above.

Now work on the fingers – if you’ve been typing, then they’re probably tense and tired. Despite the publicity about RSI you only have to look around any office for a couple of minutes and you’ll find keyboards without wrist wrests, keyboards set up at the wrong height for the seat and keyboards right at the edge of the desk so there’s nowhere to rest your elbows. Concentrated mouse work, even with elegantly shaped ergonomic mice, can also put real pressure on your fingers. Remember that before you start your fiftieth game of minesweeper.

To release tension in the fingers start by turning your hands palm upwards and bring the tip of each finger in turn to the tip of your thumb then repeat the sequence. Just to make things a little more interesting, try starting with the little finger on one hand at the same time as you start at the index finger on the other so the two hands are out of synch.

Next, hold all your fingers our flat together and then open up the gap between the second and third fingers so that the first and second pull away in one direction and the third and fourth in the other. Sci-fi fans will immediately recognise this as the Vulcan greeting. Now bring the second and third fingers together and keep them together and this time open up the gaps between the first and second, and third and fourth. Try not to do this if the self-appointed office wit is around, otherwise Spock/Mork and Mindy gags will follow you around forever.

Put your arm up in the air, bend your elbow and allow your hand to rest on the top of your head with your fingers on the side just touching your ear. Now gently ease into a stretch by pulling very lightly with the hand while resisting gently with the head and neck muscles as if you were trying to straighten your neck against the pull of your hand. Don’t overdo it: this is a gentle release of the muscles in the neck for just a few seconds. Now reverse arms and do the other side. Now roll your head back and circle. There, feel slightly less homicidal now?