exercising-at-your-desk

1、Exercise at Your DeskThe workout for your workplaceBenefits of StretchingStretching can help your employees: Relax Reduce injury Increase alertness Reduce stress and tension Increase flexibility Reduce anxietyImplementation TipsEncourage management commitment to dedicate breaks or some other time to

2、 stretchingschedule about five minutes for each stretching sessionAsk employees to track their stretching sessions on the Exercise at Your Desk tracking log or a calendarDevelop a buddy system so coworkers keep each other motivatedGive incentives for employee participation Give incentives to manager

3、s with the highest employee participationTips for EmployeesEncourage employees to consult their physician before starting any new exercise program, especially if theyve been inactive or are recovering from surgeryWhen stretching, move just to the point of tension, stop, and hold that positionStretch

4、ing shouldnt be painfulit should make you feel relaxed and refreshedKeep good form for the best possible effect and to avoid potential injuriesRelax and continue breathing while you stretchDedicate time each day in the morning and afternoon for stretching breaksNeck, Shoulders and Chest:Five-minute

5、ProgramNeck Exercise:Head Tilt1.Sit all the way back in your chair2.With your head aligned with your body, slowly push your ear toward your right shoulderhold for five seconds3.Tilt your head left in the same manner and hold4.Repeat three times on each sideNeck Exercise:Chin Tuck1.Slowly tilt your h

6、ead forward to stretch the muscles in the back of your neckhold for 10 seconds2.Repeat three timesShoulder Exercise:Shoulder Pull1.Place your arm across your chest with your opposite hand on your elbow2.Gently pull your elbow toward your opposite shoulderhold for 10 seconds3.Repeat on the opposite s

7、ide4.Repeat two timesShoulder Exercise: Back Scratch1.Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper armhold for 10 seconds2.Change arms and repeat two timesStep #2Shoulder Exercise:Overhead Stretch/Front Stretch1.Interlace your fingers with your

8、 palms turned upwards above your head while straightening your armshold for 10 seconds2.Lower your arms to the front, parallel with the floor, your fingers laced with your palms facing away from youstretch at shoulder level for 10 seconds3.RepeatStep #1Shoulder Exercise:Shoulder Rolls1.Slowly roll y

9、our shoulders backward in big circles five times2.Repeat with rolls to the front five timesChest Exercise: Hands Behind Head1.With your fingers interlaced behind your head, your elbows straight out to the sides and your upper body aligned, pull your shoulder blades toward each otherhold for 10 secon

10、ds2.Repeat three timesChest Exercise: Chest Stretch1.Stand by your chair2.Clasp your hands behind your back with your elbows turned inward3.Raise your arms toward the ceilinghold for 10 seconds4.Repeat three timesBack, Hands and Legs:Five-minute ProgramBack Exercise Torso Twist1.Cross your right leg

11、 over your left(if comfortable) and rest your left forearm on the outside of yourright thigh2.Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right 3.While holding the stretch, look over your right shoulderhold for 15 seconds4.Repeat on the opposite sid

12、eBack Exercise Back Stretch1.Sit all the way back in your chair2.Lean forward from the waist, placing your chest on top of your thighs3.Rest your hands in front of your feet and put your head between your kneeshold for 30 seconds4.Place your hands on your thighs and push your upper body to a seated,

13、 upright position5.Repeat several timesHand Exercise Hand Press1.Place your hands together with wrists bent2.Gently push down toward the floorhold for 10 seconds. 3.Relax and repeatHand Exercise Wrist Stretch1.Hold an arm out in front of you2.With the other hand, grab your knuckles and pull your wri

14、st downhold for five seconds3.Change hands and repeat three timesLeg Exercise Quad Stretch1.Using your chair* or desk for support, hold the top of your left foot with your hand and gently pull your heel toward your buttocks2.Your left knee should remain aligned with your right knee to create a stret

15、ch for the front ofyour thigh. Hold for 15 seconds 3.Reverse legs and repeat*If your chair has rollers, make sure it is anchored against the desk.Leg Exercise Calf Stretch1.Using a stable chair or desk for support, stand with your body weight over your left leg2.Extend your right leg in front of you

16、r left with your foot flexed (heel extended, toe up)3.Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leghold for 15 seconds 4.Repeat with the other legLeg Exercise Ankle Rolls1.Using a stable chair or desk for support, lift your right foot from the floor and rotate it eight times to t