By Josh Williams
DNAinfo Reporter/Producer
MANHATTAN — Runners gearing up for the ING New York City Marathon 2010 and hitting their peak mileage in training may find sitting in an office cubicle all day to be a little painful.
Personal Trainer Noelle McKenzie, 24, an exercise blogger and certified independent personal trainer, has come up with 10 stretching exercises you can do without leaving your cubicle to help with soreness and hopefully make that next run a little more enjoyable. She demonstrated all of the exercises in a how-to for DNAinfo readers.
"In New York City a lot of people are at a desk all day and that can lead to neck, back and carpal tunnel problems," said McKenzie, whose personal training firm, Fitness A Way of Life, focuses on resistance, calisthetics and plyometrics — or rapid muscle strengthening movements.
"Stretching is important, it reduces muscle tension and helps speed up post workout recovery," said McKenzie, "In our society we never address anything until the issue presents itself on the surface, it’s the same with exercise, and that’s how you get injured — by neglecting your body until something becomes painful."
The ten stretching exercises might raise some eyebrows in the office, but McKenzie said they're worth it. Hold each stretch for 10 seconds and breathe slowly.
Standing Side Lunge: Start with your legs hip-width apart, then bend your right knee keeping your left leg straight while leaning towards the floor, switch and repeat other side.
Arm Circles: Start with arms extended parallel to floor, rotate arms in small circles clockwise, then repeat counter clockwise.
Tricep Cross Over: Start with your arm out straight and then pull it across your chest by tucking left arm underneath, switch arms and repeat.
Standing Calf Stretch: Press your hands against the wall and start with left leg extended straight out behind you, bend the right knee to complete the stretch, switch and repeat with the other leg.
Seated Neck Stretch: Rest your right hand on your head, gently pull head towards right shoulder, switch and repeat other side.
Overhead Stretch Upward: Start with both arms out straight in front and extend both arms overhead locking hands and reaching for the ceiling. Palms should be facing the ceiling.
Seated Calf Stretch: Start with your left leg out straight in front of you with your right leg slightly bent. The bend over your left leg reaching for your toes, switch legs and repeat other side. *Note: Do not attempt while sitting in a chair with wheels.
Side Stretch: Start with your right arm around your waist and your left arm reaching toward the ceiling. Stretch your left arm towards the right side of your cubicle, switch and repeat other side.
Arm Pull Backs: Start with your arms extended out straight behind your back with your fingers interlocked, gently raise your arms upward while keeping your hands interlocked.
Quad Stretch: While standing on your right leg, slowly pull your left heel towards your rear, keeping the knee bent, switch and repeat other leg.
