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Exercise at Your Desk

Exercise at Your Desk. The workout for your workplace. Benefits of Stretching. Stretching can help your employees:. Implementation Tips. Encourage management commitment to dedicate breaks or some other time to stretching—schedule about five minutes for each stretching session

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Exercise at Your Desk

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  1. Exercise at Your Desk The workout for your workplace

  2. Benefits of Stretching Stretching can help your employees:

  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. 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. Neck, Shoulders and Chest:Five-minute Program

  6. Neck Exercise:Head Tilt • Sit all the way back in your chair • With your head aligned with your body, slowly push your ear toward your right shoulder—hold for five seconds • Tilt your head left in the same manner and hold • Repeat three times on each side

  7. Neck Exercise:Chin Tuck • Slowly tilt your head forward to stretch the muscles in the back of your neck—hold for 10 seconds • Repeat three times

  8. Shoulder Exercise:Shoulder Pull • Place your arm across your chest with your opposite hand on your elbow • Gently pull your elbow toward your opposite shoulder—hold for 10 seconds • Repeat on the opposite side • Repeat two times

  9. Shoulder Exercise: Back Scratch • Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper arm—hold for 10 seconds • Change arms and repeat two times

  10. Shoulder Exercise:Overhead Stretch/Front Stretch • Interlace your fingers with your palms turned upwards above your head while straightening your arms—hold for 10 seconds • 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 seconds • Repeat Step #1 Step #2

  11. Shoulder Exercise:Shoulder Rolls • Slowly roll your shoulders backward in big circles five times • Repeat with rolls to the front five times

  12. Chest Exercise: Hands Behind Head • 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 seconds • Repeat three times

  13. Chest Exercise: Chest Stretch • Stand by your chair • Clasp your hands behind your back with your elbows turned inward • Raise your arms toward the ceiling—hold for 10 seconds • Repeat three times

  14. Back, Hands and Legs:Five-minute Program

  15. Back Exercise – Torso Twist • Cross your right leg over your left(if comfortable) and rest your left forearm on the outside of yourright thigh • Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right • While holding the stretch, look over your right shoulder—hold for 15 seconds • Repeat on the opposite side

  16. Back Exercise – Back Stretch • Sit all the way back in your chair • Lean forward from the waist, placing your chest on top of your thighs • Rest your hands in front of your feet and put your head between your knees—hold for 30 seconds • Place your hands on your thighs and push your upper body to a seated, upright position • Repeat several times

  17. Hand Exercise – Hand Press • Place your hands together with wrists bent • Gently push down toward the floor—hold for 10 seconds. • Relax and repeat

  18. Hand Exercise – Wrist Stretch • Hold an arm out in front of you • With the other hand, grab your knuckles and pull your wrist down—hold for five seconds • Change hands and repeat three times

  19. Leg Exercise – Quad Stretch • Using your chair* or desk for support, hold the top of your left foot with your hand and gently pull your heel toward your buttocks • Your left knee should remain aligned with your right knee to create a stretch for the front ofyour thigh. Hold for 15 seconds • Reverse legs and repeat *If your chair has rollers, make sure it is anchored against the desk.

  20. Leg Exercise – Calf Stretch • Using a stable chair or desk for support, stand with your body weight over your left leg • Extend your right leg in front of your left with your foot flexed (heel extended, toe up) • Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leg—hold for 15 seconds • Repeat with the other leg

  21. Leg Exercise – Ankle Rolls • 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. • Repeat for your left foot

  22. Leg Exercise – Side Bends • Place your arms at your sides • Bend to the left side while sliding your left hand down your leg(try not to lean forward or back); hold for 15 seconds • Repeat on the right side

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