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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:

8:00 am-12:30 pm

3:00 pm-6:30 pm

Tuesday:

8:00 am-12:30 pm

3:00 pm-6:30 pm

Wednesday:

8:00 am-12:30 pm

3:00 pm-6:30 pm

Thursday:

Closed

Friday:

8:00 am-12:30 pm

3:00 pm-6:30 pm

Saturday:

Emergency

Sunday:

Emergency

Testimonials

Reviews By Our Satisfied Patients

  • "I love coming here! They offer great chiropractics and massage therapy. I always leave feeling better. Dr.Santer and the team are always so welcoming and make me feel like we have been friends for years. You truly feel they care about you. It is easy to set up and appointment and they are very understanding when something comes up. I like the office and staff so much and think they do such an amazing job! I tell all my friends and family about it. Thank you everyone for all you do!!!"
    Dominique C., Chesapeake, VA
  • ""I first came to Atlantic Chiropractic 5 years ago with a pinched nerve in my neck. I was in so much pain, I could not even move my head. Dr. Eric diagnosed the problem almost immediately and confirmed it with the EMG. He set up a treatment plan and told me I probably would not feel significant relief for a good two weeks. I appreciated his thoroughness, expertise, and honesty. As it turned out, I was actually pain free in one week! I always refer my friends to Dr. Eric/Atlantic Chiropractic and Rehabilitation for the most trusted effective chiropractic care.""
    Michelle G., Chesapeake, VA