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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Office Hours

Open Saturdays - 10:30 am to 12:30 pm

Monday:

9:30am-1pm

3:00pm-7pm

Tuesday:

9:30am-1pm

Wednesday:

9:30am-1pm

3:15pm-7pm

Thursday:

9:30am-1pm

3:00pm-7pm

Friday:

9:30am-1pm

Saturday:

10:30 am

12:30 pm

Sunday:

closed

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Testimonials

Reviews By Our Satisfied Patients

  • "I have had back problems on and off for the past forty years, so I figured I’d just have to live with it like my M.D. told me. I went to see Dr. Bocchino with the hope that he could reduce some of the pain and stiffness that was messing with my golf swing. Well, I wasn’t disappointed. I felt better after the very first treatment. I continue to see Dr. Bocchino and only have minimal stiffness after playing a round of golf and my SCGA handicap index has dropped from 13 to 9!"
    Patrick C.
  • "Four years ago I fell and hurt my back. I was seen immediately by an M.D., given therapy and sent home with a prescription for pain relievers. Since then I have suffered continual back pain and been in agony at times. Upon examining me, Dr. Bocchino immediately discovered the cause - I had three previous compression fractures in my spine. I have been undergoing treatment with Dr. Bocchino for this and am now functioning well enough to be able to swim, ride a bike, sail and above all else sneeze without blinding searing pain!!!"
    Gene M