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Workouts to Go for the Arms and Legs

By Sandy Schroeder

Having trouble fitting gym workouts into your schedule? There are some good solutions for exercising on the go. They may not replace gym workouts, but they will keep you limber and toned. has some suggestions for workouts that you can do anywhere. One solution is "arm dancing" without weights, and the exercises are simple enough that they could be done at your desk or on a break. Another option is a hamstring stretch to do in a chair or on a mat.

Use these stretches whenever you can. Do a few before breakfast or after lunch. Take a break every hour at your desk and do a few exercises. Do the arm workouts while you wait to pick up your kids or while you are waiting for the water to boil in the kitchen. The secret is to put all of your idle moments to work.

Arm Dancing

If you move your arms for 1-10 minutes you can create a burn that goes from the shoulders to the fingertips. All of the muscles in the upper arms, forearms and shoulders are challenged to create real results. These exercises depend on the resistance that is created by lifting and moving the weight of the arms.

Try These 3 Moves

Each one will tone your arms.

Up and down - Stand up. Extend your arms into a T-shape. Then move them down five inches and back up.

Arm circles - Extend your arms out to the side and draw circles in the air clockwise and counterclockwise.

Go swimming - Put your arms straight out in front of you and then open them straight to the side. Feel the weight of your arms, but don't let them bend or sag.

Hamstring Stretch

Strengthen and loosen your legs.

Sit on a Mat

  • Stretch the right leg and bend the left leg at the knee with the foot facing inward in a butterfly pose
  • Extend the right leg with a slight bent at the knee
  • Bend from the waist keeping the back straight.
  • Hold for 10 to 30 seconds and repeat 2 to 3 times

Sit in a Chair

  • Keep the back straight and sit near the edge of the chair
  • Keep feet flat on the floor
  • Stretch the right leg and straighten it with heel on floor and toes pointing upward
  • Bend from the hip and put hands on left leg
  • Keep spine neutral and hold for 10 to 30 seconds
  • Repeat 2 to 4 times

Remembering to keep your body moving wherever you are can make a difference. See if it works for you and keep looking for more ways to stay active.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in.Mt. Juliet, Tenn.

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