Exercises to keep you fit.
Above: Is this how you take a break at a workstation?
- Introduction
- Arm and Hand Stretch
- Body Stretch
- Shoulder Shrug
- Chin Shrug
- Head Twist
- Shoulder Stretch
Introduction.
The body isn't designed to be static. If you don't take short, natural breaks from your computer - answering the phone, going to the photocopier, getting a drink - you need to build in rest breaks; a minimum of 5 minutes every hour. At the same time if you are aching at all, don't wait. Try some of the exercises straight away. You'll find they only take a few seconds each, but it's a good idea to repeat them at least 2 or 3 times.
Don't take risks with your health, if you feel any recurring discomfort you should seek appropriate medical advice.
We do not advise that you try these excersises if you are currently in pain, without checking with a medical professional first.
Arm and Hand Stretch.
Above: Stretching the hands and arms.
Lock the fingers of both hands together and gently press your palms away from your body, stretching your arms till you feel the muscles between your shoulder blades, forearms and fingers. Hold for 5 seconds.
Body Stretch.
Stand up, put your hands in the small of your lower back whilst keeping your head looking straight ahead and your chin tucked in. Then slowly lift your head and arch your back until you are looking at the ceiling.
Shoulder Shrug.
Above: Standing shoulder shrugs, left and right.
Sit straight with your shoulders back. Then lift them up towards your ears breathing in slowly. Tighten your shoulder muscles and hold for 5 seconds. Breath out as you drop your shoulders.
Chin Shrug.
Sitting straight with your neck fully extended slowly tuck your chin in till you have a good double chin! Hold for 5 seconds.
Head Twist.
Above: Standing neck twists, to the left and right.
Looking straight ahead and keeping your shoulders straight, slowly turn your chin towards each shoulder in turn, as far as it will go. When fully turned focus your eyes on a distant object. Relax.
Shoulder Stretch.
Put both hands, gently grasped, behind your neck , then squeeze your shoulder blades together and hold for 5 seconds.