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desk exercises pdf

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��$�� )S�A)�@�0� %%EOF stream %PDF-1.5 Photocopy this and keep it in a drawer. endobj Leg Exercise – Calf Stretch 1. x�}Qmk�0���������I�v΁�0�샸��i�V���T��Q�$�'���1����7�v:��� L,K��9C@��k"�!B�D(2��`˙���w�PDC؄���`��-��9�sɨp�GG�n�7Z���t�U�M�( 꼆 <> чj@�R@�H��$Y��e)�$��/ܪ]�H���u���4�b�� CJ����̫��ͪ��I⋅3� �!�)�0ϖd�3E|]t��{k h�bbd```b``���`��t �̓A��N �x�H��6c`�� V��H���q�� �m� endobj Extend your right leg in front of your left with your foot flexed (heel extended, toe up) 3. ���� JFIF �� �Ducky d � D C o p y r i g h t 2 0 0 6 . 50 0 obj <>/Filter/FlateDecode/ID[<023AAE189360D148855A1C160C9FAC79><0080219754ABA64899BC5BD62836BDE7>]/Index[42 19]/Info 41 0 R/Length 64/Prev 237134/Root 43 0 R/Size 61/Type/XRef/W[1 3 1]>>stream �mZ���U�B�V��\��3kLcjG!�B��jfޛ�og������r���!�4鿗 �4� �'�+��G�vP��D�2�>�Ʉ�ŧ4�)���VYV���$C�*K6� P80����۩���[*�����2CeAt���D�4Y�U��� DZ:�.`� �2���)�V_?1}9q/T��H�,Z`�p/Ԅ�߼g؜��x`޳�[��2��I���z]N��tT��h\�[.��DZ[���c?�ϯ�����#E������徔d5���]�ѻ���w�E�"�M�d��|����Dhs���C{O�t���� W�(p^�51 %PDF-1.5 %���� ",#(7),01444'9=82

Sit in your chair with your legs crossed and your feet on the seat. The Magic Carpet Ride . Try building the following desk – based exercises into your working day.

Particularly useful for people who use the computer a lot, these wrist stretches help … Exercise such as yoga and 1 0 obj Back Twist. Relieve tension in your back by doing this great back twist.

Hold for 10 to 20 seconds. 2 0 obj 10 Desk Exercises You Can Do at Work. ��ʼ�@ɵ5+W��9�1�]��$w�}~�������5B'�۴UM~� 2I��G��c���J�� �?Ϥ�=���{$ ���A�����Aܓwhf���k���Xd�ʬl��}�ꦽZ�zkͻT C�����ȐDs�H�^~�A����F�wZ��D�����P}�*�R��r��q�� ��ܠL������9U��{�0��*�c%��7[���D�a�I� ;y���*L�*��X !Q'�y����X2n��펃&��m�����3��"R!��8�t��t�z��)����? A l l R i g h t s R e s e r v e d �� C

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Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leg—hold for 15 seconds 4. Office Exercises Stop, get up and move . Then place your hands on the armrests, suck in your abs (stomach muscles) and raise yourself a few inches above the seat, using your belly muscles and hands. $.' making a cup of tea Exercise regularly and try to choose exercises that use all of your major muscle groups such as swimming or cycling. 42 0 obj <> endobj Getting up and walking around is the best exercise you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands. endstream endobj 43 0 obj <>/Metadata 7 0 R/Pages 40 0 R/StructTreeRoot 11 0 R/Type/Catalog>> endobj 44 0 obj <>/MediaBox[0 0 612 792]/Parent 40 0 R/Resources<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]/XObject<>>>/Rotate 0/StructParents 0/Tabs/S/Type/Page>> endobj 45 0 obj <>stream

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<>>> To start, sit in your chair and … Computer & Desk Stretches Approximately 4 Minutes Sitting at a computer for long periods often causes neck and shoulder stiffiess and occasionally lower back pain.

If you sit at a desk all day try to have some form of regular exercise scheduled outside of work to keep your joints and muscles healthy. Do these stretches every hour or so throughout the day, or whenever you feel stiff.

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