脊椎運動
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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 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.
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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.
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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.
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.
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.
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.
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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.
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.
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.
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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.
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.
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.
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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.
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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.
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.
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 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.
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.
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.
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.
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.
4 minutes office exercises
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!
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.
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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.
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.
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.
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.
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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.
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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.
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The document provides instructions for several stretches to relieve lower back pain. It begins with descriptions of four static stretches: lying on the back with bent legs for 5-10 minutes; kneeling with hands on the floor and head relaxing down for 1 minute; lying on the back with one leg bent and the other straight on the floor for 10 minutes per side; and lying on the stomach with forehead on the floor and arms outstretched for 6 minutes. It then describes a 7-minute stretching routine consisting of hamstring, knee-to-chest, spinal, gluteal, hip flexor, quadriceps, and total back stretches, each held for 10-30 seconds.
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The document discusses the importance of office ergonomics and stretching to prevent repetitive strain injuries. It provides statistics showing that mouse use increases risk of injury more than keyboard use. The company found over half of reported injuries were mouse-related. It then gives guidelines for proper workstation setup including keeping the back straight, feet flat, and taking frequent micro-breaks. Specific stretches are also recommended to target different muscle groups.
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.
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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.
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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.
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.
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.
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.
4 minutes office exercises
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!
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.
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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.
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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.
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.
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.
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.
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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.
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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.
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The document provides instructions for several stretches to relieve lower back pain. It begins with descriptions of four static stretches: lying on the back with bent legs for 5-10 minutes; kneeling with hands on the floor and head relaxing down for 1 minute; lying on the back with one leg bent and the other straight on the floor for 10 minutes per side; and lying on the stomach with forehead on the floor and arms outstretched for 6 minutes. It then describes a 7-minute stretching routine consisting of hamstring, knee-to-chest, spinal, gluteal, hip flexor, quadriceps, and total back stretches, each held for 10-30 seconds.
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The document discusses the importance of office ergonomics and stretching to prevent repetitive strain injuries. It provides statistics showing that mouse use increases risk of injury more than keyboard use. The company found over half of reported injuries were mouse-related. It then gives guidelines for proper workstation setup including keeping the back straight, feet flat, and taking frequent micro-breaks. Specific stretches are also recommended to target different muscle groups.
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.
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脊椎運動
- 1. Computer & Desk Stretches Approximately 4 Minutes Sitting at 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. Photocopy this and keep it in a drawer. Also, be sure to get up and walk around the office whenever you think of it. You’ll feel better!
- 2. Overview
- 3. 3
- 4. 2
- 5. 1
- 6. Action!
- 7. 1-1
- 8. 1 Once more!
- 9. 1-2
- 10. Stand up!
- 11. 2
- 12. 3-left side
- 13. 3 Turn the other side!
- 14. 3-right side
- 15. 4
- 16. 5-1
- 17. 5-2
- 18. 5-3
- 19. 6-right arm & hand
- 20. 6 Turn the other side!
- 21. 6-left arm & hand
- 22. 7
- 23. 8
- 24. Sit down and raise the left hand!
- 25. 9-right up & left down
- 26. 9 Turn the other side!
- 27. 9-right down & left up
- 28. 9 Raise and cross the left leg!
- 29. 10-left arm & leg
- 30. 10 Turn the other side!
- 31. 10-right arm & leg
- 32. 11-1
- 33. 11 Once more!
- 34. 11-2
- 35. 12
- 36. The End. Continue Again?! Or Press “ESC” to Stop.