Exercise at Your Desk  The workout for your workplace
Benefits of Stretching Stretching can help your employees: • Relax                  • Reduce injury • Increase alertness  ...
Implementation Tips• Encourage management commitment to dedicate breaks or some  other time to stretching—schedule about f...
Tips for Employees• Encourage employees to consult their physician before starting any  new exercise program, especially i...
Neck, Shoulders and Chest:Five-minute Program
Neck Exercise:Head Tilt1. Sit all the way back in your chair2. With your head aligned with your  body, slowly push your ea...
Neck Exercise:Chin Tuck1. Slowly tilt your head forward to  stretch the muscles in the back of  your neck—hold for 10 seco...
Shoulder Exercise:Shoulder Pull1. Place your arm across your chest  with your opposite hand on your  elbow2. Gently pull y...
Shoulder Exercise:Back Scratch1. Reach your left hand between  your shoulder blades until you  feel a stretch in the back ...
Shoulder Exercise:Overhead Stretch/Front Stretch1. Interlace your fingers with your  palms turned upwards above your      ...
Shoulder Exercise:Shoulder Rolls1. Slowly roll your shoulders   backward in big circles five times2. Repeat with rolls to ...
Chest Exercise:Hands Behind Head1. With your fingers interlaced  behind your head, your elbows  straight out to the sides ...
Chest Exercise:Chest Stretch1. Stand by your chair2. Clasp your hands behind your back  with your elbows turned inward3. R...
Back, Hands and Legs:Five-minute Program
Back Exercise –Torso Twist1. Cross your right leg over your left   (if comfortable) and rest your left   forearm on the ou...
Back Exercise –Back Stretch1. Sit all the way back in your chair2. Lean forward from the waist, placing   your chest on to...
Hand Exercise –Hand Press1. Place your hands together with  wrists bent2. Gently push down toward the floor  —hold for 10 ...
Hand Exercise –Wrist Stretch1. Hold an arm out in front of you2. With the other hand, grab your  knuckles and pull your wr...
Leg Exercise –Quad Stretch1. Using your chair* or desk for    support, hold the top of your left    foot with your hand an...
Leg Exercise –Calf Stretch1. Using a stable chair or desk for   support, stand with your body   weight over your left leg2...
Leg Exercise –Ankle Rolls1. Using a stable chair or desk for  support, lift your right foot from the  floor and rotate it ...
Leg Exercise –Side Bends1. Place your arms at your sides2. Bend to the left side while sliding   your left hand down your ...
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Exercising At Your Desk

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Exercising At Your Desk

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Exercising At Your Desk

  1. 1. Exercise at Your Desk The workout for your workplace
  2. 2. Benefits of Stretching Stretching can help your employees: • Relax • Reduce injury • Increase alertness • Reduce stress and tension • Increase flexibility • Reduce anxiety
  3. 3. Implementation Tips• Encourage management commitment to dedicate breaks or some other time to stretching—schedule about five minutes for each stretching session• Ask employees to track their stretching sessions on the Exercise at Your Desk tracking log or a calendar• Develop a buddy system so coworkers keep each other motivated• Give incentives for employee participation• Give incentives to managers with the highest employee participation
  4. 4. Tips for Employees• Encourage employees to consult their physician before starting any new exercise program, especially if they’ve been inactive or are recovering from surgery• When stretching, move just to the point of tension, stop, and hold that position• Stretching shouldn’t be painful—it should make you feel relaxed and refreshed• Keep good form for the best possible effect and to avoid potential injuries• Relax and continue breathing while you stretch• Dedicate time each day in the morning and afternoon for stretching breaks
  5. 5. Neck, Shoulders and Chest:Five-minute Program
  6. 6. Neck 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 shoulder—hold for five seconds3. Tilt your head left in the same manner and hold4. Repeat three times on each side
  7. 7. Neck Exercise:Chin Tuck1. Slowly tilt your head forward to stretch the muscles in the back of your neck—hold for 10 seconds2. Repeat three times
  8. 8. Shoulder Exercise:Shoulder Pull1. Place your arm across your chest with your opposite hand on your elbow2. Gently pull your elbow toward your opposite shoulder—hold for 10 seconds3. Repeat on the opposite side4. Repeat two times
  9. 9. Shoulder Exercise:Back Scratch1. Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper arm—hold for 10 seconds2. Change arms and repeat two times
  10. 10. Shoulder Exercise:Overhead Stretch/Front Stretch1. Interlace your fingers with your palms turned upwards above your Step #1 head while straightening your arms—hold for 10 seconds2. Lower your arms to the front, parallel with the floor, your fingers laced with your palms facing away from you—stretch at shoulder level for 10 seconds3. Repeat Step #2
  11. 11. Shoulder Exercise:Shoulder Rolls1. Slowly roll your shoulders backward in big circles five times2. Repeat with rolls to the front five times
  12. 12. Chest 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 other —hold for 10 seconds2. Repeat three times
  13. 13. Chest Exercise:Chest Stretch1. Stand by your chair2. Clasp your hands behind your back with your elbows turned inward3. Raise your arms toward the ceiling —hold for 10 seconds4. Repeat three times
  14. 14. Back, Hands and Legs:Five-minute Program
  15. 15. Back Exercise –Torso Twist1. Cross your right leg over your left (if comfortable) and rest your left forearm on the outside of your right thigh2. Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right3. While holding the stretch, look over your right shoulder—hold for 15 seconds4. Repeat on the opposite side
  16. 16. Back 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 knees —hold for 30 seconds4. Place your hands on your thighs and push your upper body to a seated, upright position5. Repeat several times
  17. 17. Hand Exercise –Hand Press1. Place your hands together with wrists bent2. Gently push down toward the floor —hold for 10 seconds.3. Relax and repeat
  18. 18. Hand Exercise –Wrist Stretch1. Hold an arm out in front of you2. With the other hand, grab your knuckles and pull your wrist down—hold for five seconds3. Change hands and repeat three times
  19. 19. Leg 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 stretch for the front of your thigh. Hold for 15 seconds3. Reverse legs and repeat*If your chair has rollers, make sure it is anchoredagainst the desk.
  20. 20. 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 your 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 leg—hold for 15 seconds4. Repeat with the other leg
  21. 21. Leg Exercise –Ankle Rolls1. Using a stable chair or desk for support, lift your right foot from the floor and rotate it eight times to the right and then the left.2. Repeat for your left foot
  22. 22. Leg Exercise –Side Bends1. Place your arms at your sides2. Bend to the left side while sliding your left hand down your leg (try not to lean forward or back); hold for 15 seconds3. Repeat on the right side
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