Exercising at your Desk

Working at a desk often involves very few changes in body position. This lack of movement can lead to muscle tension, stiffness and pain. But, by taking a five or tenminute stretch break every hour, your whole body can feel better. The Benefits of Stretching at Work • Reduces Fatigue by increasing blood supply and nutrients to your muscles. • It leaves you feeling refreshed and increases productivity • Improves Posture by allowing muscle tissues to realign • Reduces stress by leaving your muscles feeling less tense

Thumbs and Fingers • Touch thumb to little finger • Hold for count of 5 • Relax • Repeat with each finger on each hand

Hand • Spread fingers as far apart as you can • Hold for count of 5 • Slowly, make tight fist • Hold for count of 5 • Repeat 5 times for each hand (can do both hands at same time if desired)

Wrist • Place one hand on the fingers of your opposite hand. • Gently pull your fingers downward, bending slightly at the wrist. • Hold for count of 5 • Relax • Repeat 5 times for each hand

Shoulders Rolls • Roll shoulders forward 5 times • Roll shoulders backward 5 times • Repeat

Shoulder Shrugs • Shrug shoulders • Hold for count of 5 

Shoulder Stretch • Reach behind your head with your left elbow bent • Use your opposite hand to push gently downwards on your elbow • Repeat to right • Repeat cycle 5 times

Neck • Tilt head to right shoulder • Hold for count of 5 • Tilt head to left shoulder • Hold for count of 5 • Repeat

Side and Back • With your fingers interlocked, raise your hands above your head – keep your elbows straight • Slowly lean to the left • Hold for count of 5 • Lean back to center then slowly lean to the right • Hold for count of 5 • Repeat

These simple stretching exercises when combined with a good ergonomic chair will not only improve your suppleness, your breathing, your blood circulation and your overall health - they will improve your focus, your energy, your productivity and your job satisfaction.

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