4 minutes office exercises
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Sitting in front of a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or throughout the day, or whenever you feel stiff. Be sure to get up and walk around the office once in a while. You’ll feel better!
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Computr 4 min office exercises edited
This document provides a 4 minute stretching routine for computer users to help prevent neck, shoulder, and back stiffness and pain from prolonged sitting. It includes 12 stretches targeting different areas of the body and recommends getting up and walking around periodically to feel better.
Tips core strengthening
Sitting at a computer for long periods can cause neck, shoulder, and lower back stiffness or pain. The document provides instructions for simple stretches to be done every hour or throughout the day to relieve stiffness, including stretches for the neck, shoulders, arms, hands, back, and legs. It recommends photocopying the stretches and keeping them handy, as well as taking walks around the office whenever possible.
Protect your spine
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness and pain from prolonged sitting. The stretches should be done every hour or throughout the day whenever stiffness is felt. Making copies of the stretches will allow easy access while at your desk. It also recommends getting up and walking around the office when possible.
Detailed computer and desk stretches
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to prevent neck, shoulder, and back pain from prolonged sitting. The stretches take approximately 4 minutes and involve standing, arm movements, and leg raises while standing and sitting. Photocopying the instructions allows keeping them handy in a drawer for reference.
Computer & desk stretches
This document provides instructions for stretches to do while sitting at a computer to prevent neck, shoulder, and lower back pain. It recommends doing the stretches every hour or throughout the day whenever feeling stiff. The stretches take approximately 4 minutes and include actions like standing up, turning side to side, and raising arms, hands, and legs to stretch different parts of the body.
脊椎運動
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to help prevent neck, shoulder, and lower back pain from prolonged sitting. The stretches take approximately 4 minutes and include actions like standing up, turning from side to side, and raising and crossing arms and legs. Keeping a copy of the stretches in a drawer can help remind you to take breaks and move throughout the day while working at a computer.
脊椎運動
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to help prevent neck, shoulder, and lower back pain from prolonged sitting. The stretches take approximately 4 minutes and include actions like standing up, turning from side to side, and raising and crossing arms and legs. Keeping a copy of the stretches in a drawer can help remind you to take breaks and move throughout the day while working at a computer.
珍愛脊椎多多運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
Recommended
Computr 4 min office exercises edited
This document provides a 4 minute stretching routine for computer users to help prevent neck, shoulder, and back stiffness and pain from prolonged sitting. It includes 12 stretches targeting different areas of the body and recommends getting up and walking around periodically to feel better.
Tips core strengthening
Sitting at a computer for long periods can cause neck, shoulder, and lower back stiffness or pain. The document provides instructions for simple stretches to be done every hour or throughout the day to relieve stiffness, including stretches for the neck, shoulders, arms, hands, back, and legs. It recommends photocopying the stretches and keeping them handy, as well as taking walks around the office whenever possible.
Protect your spine
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness and pain from prolonged sitting. The stretches should be done every hour or throughout the day whenever stiffness is felt. Making copies of the stretches will allow easy access while at your desk. It also recommends getting up and walking around the office when possible.
Detailed computer and desk stretches
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to prevent neck, shoulder, and back pain from prolonged sitting. The stretches take approximately 4 minutes and involve standing, arm movements, and leg raises while standing and sitting. Photocopying the instructions allows keeping them handy in a drawer for reference.
Computer & desk stretches
This document provides instructions for stretches to do while sitting at a computer to prevent neck, shoulder, and lower back pain. It recommends doing the stretches every hour or throughout the day whenever feeling stiff. The stretches take approximately 4 minutes and include actions like standing up, turning side to side, and raising arms, hands, and legs to stretch different parts of the body.
脊椎運動
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to help prevent neck, shoulder, and lower back pain from prolonged sitting. The stretches take approximately 4 minutes and include actions like standing up, turning from side to side, and raising and crossing arms and legs. Keeping a copy of the stretches in a drawer can help remind you to take breaks and move throughout the day while working at a computer.
脊椎運動
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to help prevent neck, shoulder, and lower back pain from prolonged sitting. The stretches take approximately 4 minutes and include actions like standing up, turning from side to side, and raising and crossing arms and legs. Keeping a copy of the stretches in a drawer can help remind you to take breaks and move throughout the day while working at a computer.
珍愛脊椎多多運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
Computer Stress Exercise
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
脊椎運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
珍愛脊椎多多運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while computer working can help the body feel better by countering physical inactivity.
珍愛脊椎多多運動
This document provides instructions for stretches to do while sitting at a computer to relieve neck, shoulder, and lower back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include actions like turning the head from side to side, raising and crossing arms and legs, and standing up from the desk. Doing the stretches regularly throughout the work day can help the body feel better while sitting for long periods at a computer.
2010 protectyourspine
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
珍愛脊椎多多運動
This document provides instructions for stretches to do while sitting at a computer to relieve neck, shoulder, and lower back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and stretches involving raising and crossing legs and arms. Doing the stretches regularly while computer working can help the user feel better by countering physical problems from prolonged sitting.
Computer & Desk Stretches
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
Deskercise
Sitting at a computer for long periods can cause neck, shoulder, and lower back stiffness or pain. The document recommends doing stretches every hour or throughout the day to relieve this. It also suggests photocopying the stretches and keeping them handy, as well as taking walks around the office whenever possible to feel better.
Relax vežbe istezanje - kompjuter
The document provides instructions for stretches to do while sitting at a computer for long periods. It recommends doing stretches every hour or throughout the day to prevent neck, shoulder, and lower back stiffness or pain from prolonged sitting. The stretches are demonstrated over multiple pages with images and instructions. Photocopying the pages and keeping them handy is suggested so the stretches can be easily referred to.
Atentie la pozitia de la birou
The document provides instructions for stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness and pain from prolonged sitting. It recommends doing the stretches every hour or throughout the day whenever feeling stiff. The stretches include neck rolls, shoulder shrugs, arm stretches, and leg raises that can be done at a desk. It encourages getting up and walking around the office periodically as well.
Exercises
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Photocopying the stretches and keeping them handy is suggested. Taking walks around the office when possible is also recommended for improved feelings of well-being.
Pc başında hareketsiz kalmayın
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to prevent neck, shoulder, and lower back pain. Photocopying the stretches and keeping them handy is suggested. Taking walks around the office when possible is also recommended for feeling better.
Exercise at Work
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Exercises For The Office
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Exercises
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Stretch
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and reminders to stand up and walk around the office periodically.
Ergonomic
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain caused by prolonged sitting. The stretches take approximately 4 minutes and include standing up and walking around as well as stretches for the neck, shoulders, arms, hands, back, and legs. Keeping a copy of the stretches in a drawer can help remind the reader to stretch regularly.
Health +safety
This document discusses health and safety issues related to computer use and provides tips to prevent injuries. It notes that repetitive strain injuries can occur from repeated mouse clicking and recommends software shortcuts to reduce repetition. It also stresses the importance of including help features to reduce user stress. A table then defines various risks like stress, back ache, repetitive strain injury, and eye strain and provides tips to stay safe such as being organized, using an ergonomic keyboard, footrest, and adjustable monitor stand with a chair. Adjustable equipment can help maintain healthy posture and reduce strain.
Japan tech.
These "pen-like instruments" can project both a monitor and keyboard onto any flat surface, allowing users to perform desktop computer functions without a laptop. They utilize breakthroughs in Bluetooth and miniature computer technology to become the computers of the future that can fit easily in a pocket. Students Anmol Gupta and Mrinali Godghate presented on this emerging technology that will replace personal computers.
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This document provides 10 examples of data and asks the reader to determine if each example is qualitative or quantitative, and its level of measurement. The examples include data about types of court cases, years of experience as a lawyer, number of cases handled, ratings of court competence and facilities, frequency of on-time hearings, wait times in minutes, employee numbers, and number of dismissed cases. Most of the examples are quantitative with either nominal, ordinal, or ratio levels of measurement, but some like ratings of competence are qualitative.
Care Of Hands And Arms For Computer Users
It discusses causes of fatigue and discomfort of the hands and arms while using computer keyboards and mice.
It provides recommendations on how to provide relief:
Adjusting a better posture
Taking frequent breaks
Considering ergonomic devices
Exercise
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How to Perform Safe and Proper Stretching
It may be an activity that is often taken for granted during exercises, but stretching is as important to any physical activity. Here's How to Perform Safe and Proper Stretching .
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This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
脊椎運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
珍愛脊椎多多運動
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while computer working can help the body feel better by countering physical inactivity.
珍愛脊椎多多運動
This document provides instructions for stretches to do while sitting at a computer to relieve neck, shoulder, and lower back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include actions like turning the head from side to side, raising and crossing arms and legs, and standing up from the desk. Doing the stretches regularly throughout the work day can help the body feel better while sitting for long periods at a computer.
2010 protectyourspine
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
珍愛脊椎多多運動
This document provides instructions for stretches to do while sitting at a computer to relieve neck, shoulder, and lower back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and stretches involving raising and crossing legs and arms. Doing the stretches regularly while computer working can help the user feel better by countering physical problems from prolonged sitting.
Computer & Desk Stretches
This document provides stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness. It recommends doing the stretches every hour or whenever feeling stiff. The stretches include neck rolls, shoulder rolls, arm stretches, and leg raises. Doing the stretches regularly while taking breaks to walk around the office can help the body feel better while sitting for long periods at a computer.
Deskercise
Sitting at a computer for long periods can cause neck, shoulder, and lower back stiffness or pain. The document recommends doing stretches every hour or throughout the day to relieve this. It also suggests photocopying the stretches and keeping them handy, as well as taking walks around the office whenever possible to feel better.
Relax vežbe istezanje - kompjuter
The document provides instructions for stretches to do while sitting at a computer for long periods. It recommends doing stretches every hour or throughout the day to prevent neck, shoulder, and lower back stiffness or pain from prolonged sitting. The stretches are demonstrated over multiple pages with images and instructions. Photocopying the pages and keeping them handy is suggested so the stretches can be easily referred to.
Atentie la pozitia de la birou
The document provides instructions for stretches to do while sitting at a computer to prevent neck, shoulder, and back stiffness and pain from prolonged sitting. It recommends doing the stretches every hour or throughout the day whenever feeling stiff. The stretches include neck rolls, shoulder shrugs, arm stretches, and leg raises that can be done at a desk. It encourages getting up and walking around the office periodically as well.
Exercises
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Photocopying the stretches and keeping them handy is suggested. Taking walks around the office when possible is also recommended for improved feelings of well-being.
Pc başında hareketsiz kalmayın
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to prevent neck, shoulder, and lower back pain. Photocopying the stretches and keeping them handy is suggested. Taking walks around the office when possible is also recommended for feeling better.
Exercise at Work
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Exercises For The Office
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Exercises
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and the document can be photocopied and kept at the desk for reference.
Stretch
The document provides stretches to do while sitting at a computer for long periods of time. It recommends doing the stretches every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain. Instructions are given for various stretches with pictures and reminders to stand up and walk around the office periodically.
Ergonomic
This document provides stretches to do at a computer desk every hour or whenever feeling stiff to relieve neck, shoulder, and lower back pain caused by prolonged sitting. The stretches take approximately 4 minutes and include standing up and walking around as well as stretches for the neck, shoulders, arms, hands, back, and legs. Keeping a copy of the stretches in a drawer can help remind the reader to stretch regularly.
Health +safety
This document discusses health and safety issues related to computer use and provides tips to prevent injuries. It notes that repetitive strain injuries can occur from repeated mouse clicking and recommends software shortcuts to reduce repetition. It also stresses the importance of including help features to reduce user stress. A table then defines various risks like stress, back ache, repetitive strain injury, and eye strain and provides tips to stay safe such as being organized, using an ergonomic keyboard, footrest, and adjustable monitor stand with a chair. Adjustable equipment can help maintain healthy posture and reduce strain.
Japan tech.
These "pen-like instruments" can project both a monitor and keyboard onto any flat surface, allowing users to perform desktop computer functions without a laptop. They utilize breakthroughs in Bluetooth and miniature computer technology to become the computers of the future that can fit easily in a pocket. Students Anmol Gupta and Mrinali Godghate presented on this emerging technology that will replace personal computers.
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It provides recommendations on how to provide relief:
Adjusting a better posture
Taking frequent breaks
Considering ergonomic devices
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Remember the days when “work” meant manual labor with a side of blood, sweat, and tears? No..?? Neither do we. You absolutely love your job! It's interesting, rewarding and challenging. But, It also might be hazardous to your health. Office spaces are set up to require little movement, which makes it easy to gain weight. Besides this, desk jobs also increase the strain on your back, wrists, eyes and neck. Though a little exercise at workplace can improve concentration and actually makes you more productive.The major concern of most of the people is How to exercise in office...?? Without making this more complex to you let us introduce a set of 10 exercixes for you which you can try at your office only. what the typical adult does at work is sit in a desk chair for hours and an evening spent in front of the TV. So put the "no time for exercise" aside and have quick workout at your office only.
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Exercises for spine - Guide 1 - Stretching and mobilization
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Computer & Desk Stretches
This document provides a 4 minute stretching routine to help relieve stiffness and pain from sitting at a computer for long periods. The routine involves 12 stretches targeting the neck, shoulders, back, arms and hands. It recommends doing the stretches every hour or throughout the day whenever feeling stiff and includes photocopying the instructions to keep at your desk.
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This document provides stretches to do at a computer desk every hour or whenever feeling stiff to help prevent neck, shoulder, and back pain from prolonged sitting. The stretches take approximately 4 minutes and include actions like standing up, turning from side to side, and raising arms and legs individually and together. Keeping a copy of the stretches in a drawer can help remind you to take breaks and move throughout the day at your desk.
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This document provides instructions for a 4-minute set of stretches to do while sitting at a computer to relieve neck, shoulder, and back stiffness. It includes 12 stretches targeting different areas of the body. The stretches should be done every hour while sitting at a computer or whenever feeling stiff to improve posture and comfort.
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This document provides a 4-minute stretching routine to help relieve stiffness and pain from sitting at a computer for long periods. It includes 12 stretches targeting the neck, shoulders, back, arms, hands, and legs. Doing these stretches throughout the day can help the body feel better while working at a desk.
4 minutes office exercises
This document provides a series of 12 stretches to relieve stiffness and pain caused by sitting at a computer for long periods. The stretches target the neck, shoulders, back, arms, hands, and legs and can be done throughout the day whenever the body feels stiff. Doing the stretches regularly is recommended to improve posture and comfort while working at a computer.
4 minutes office exercise
This document provides instructions for computer and desk stretches to be done every hour or throughout the day to relieve stiffness from sitting at a computer for long periods. It outlines 12 stretches involving the neck, shoulders, back, arms, hands, and legs. The stretches are meant to help the busy body feel better by countering the effects of prolonged sitting at a desk.
4 minutes office exercises
This document provides instructions for computer and desk stretches to be done every hour or throughout the day to relieve stiffness from sitting at a computer for long periods. It outlines 12 stretches involving the neck, shoulders, back, arms, hands, and legs that can be done in approximately 4 minutes. The stretches are meant to counteract neck and shoulder stiffness and occasional lower back pain caused by prolonged sitting at a computer.
4 Minutes Office Exercises
This document provides instructions for computer and desk stretches to be done every hour or throughout the day to relieve stiffness caused by sitting for long periods. It outlines 12 stretches involving the neck, shoulders, back, arms, hands, and legs. The stretches are meant to take approximately 4 minutes and encourage getting up and walking around the office periodically for improved health and well-being.
4 Minutes Office Exercise
This document provides instructions for computer and desk stretches to be done every hour or throughout the day to relieve stiffness from sitting at a computer for long periods. It outlines 12 stretches involving the neck, shoulders, back, arms, hands, and legs. The stretches are meant to help the busy body feel better by countering the effects of prolonged sitting at a desk.
4 Minutes Office Exercises
This document provides instructions for computer and desk stretches to be done every hour or throughout the day to relieve stiffness from sitting at a computer for long periods. It outlines 12 stretches involving the neck, shoulders, back, arms, hands, and legs that can be done in approximately 4 minutes. The stretches are meant to counteract neck and shoulder stiffness and occasional lower back pain caused by prolonged sitting.
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Fallopian tube blockage may cause female infertility. For treatment, herbal medicine Fuyan Pill can be a solution.
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Pharmacology of 5-hydroxytryptamine and Antagonist
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It is mostly found in the brain, intestines, and blood platelets.
5-HT is utilised to transport messages between nerve cells, is known to be involved in smooth muscle contraction, and adds to overall well-being and pleasure, among other benefits. 5-HT regulates the body's sleep-wake cycles and internal clock by acting as a precursor to melatonin.
It is hypothesised to regulate hunger, emotions, motor, cognitive, and autonomic processes.
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Learning objectives:
1. Describe the organisation of respiratory center
2. Describe the nervous control of inspiration and respiratory rhythm
3. Describe the functions of the dorsal and respiratory groups of neurons
4. Describe the influences of the Pneumotaxic and Apneustic centers
5. Explain the role of Hering-Breur inflation reflex in regulation of inspiration
6. Explain the role of central chemoreceptors in regulation of respiration
7. Explain the role of peripheral chemoreceptors in regulation of respiration
8. Explain the regulation of respiration during exercise
9. Integrate the respiratory regulatory mechanisms
10. Describe the Cheyne-Stokes breathing
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1. Chapter 42, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 36, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 13, Human Physiology by Lauralee Sherwood, 9th edition
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4 minutes office exercises
- 1. Sitting in front of a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or throughout the day, or whenever you feel stiff. Be sure to get up and walk around the office once in a while. You’ll feel better!
- 2. Overview
- 3. Ready?
- 4. 5
- 5. 4
- 6. 3
- 7. 2
- 8. 1
- 9. Let’s begin!
- 10. 1-1
- 11. 1 Once more!
- 12. 1-2
- 13. Stand up!
- 14. 2
- 15. 3-left side
- 16. 3 Now the other side!
- 17. 3-right side
- 18. 4
- 19. 5-1
- 20. 5-2
- 21. 5-3
- 22. 6-right arm & hand
- 23. 6 Now the other side!
- 24. 6-left arm & hand
- 25. 7
- 26. 8
- 27. Sit down and raise the left hand!
- 28. 9-right up & left down
- 29. 9 Now the other side!
- 30. 9-right down & left up
- 31. 9 Raise and cross the left leg!
- 32. 10-left arm & leg
- 33. 10 Now the other side!
- 34. 10-right arm & leg
- 35. 11-1
- 36. 11 Once more!
- 37. 11-2
- 38. 12
- 39. The End. Once More?! or Press “ESC” to Stop.