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STRETCHES
DESK
THAT WILL KEEP YOU ALIVE!
17
40% increased risk of dying
for people sitting all day
(Study from Archives of Internal Medicine)
Problem
Sitting for too long is bad, but not
everyone can afford a stand-up desk.
Solution
Stretch often at work. A few stretches a day
(ideally every hour) can make a big difference
for your health in the long run. Try some of
the following right now!
You can do this one while
sitting down. Touch your
opposite shoulder blade,
and then gently grab your
elbow, and pull it towards
the opposite side.
The Elbow Pump
While sitting, lift your leg up
and grab onto your knee.
Try and pull your leg
towards your chest, and
see how close you can get
it. Hold for 10 seconds.
The Knee-Jerk
While sitting, straighten
your legs, and reach out to
try and touch your toes.
The Toe Toucher
Lift your arm over your
head and reach towards
the opposite side.
Remember to keep your
back upright.
The Ballerina
Put both of your hands
behind your back with palms
touching, and push out your
chest like you’re trying to
intimidate the co worker
across from you. Hold this
pose for 5 seconds.
The Backwards Clap
LEARN HOW TO BE
HEALTHIER AND MORE
PRODUCTIVE
LEARN MORE
Raise both of your shoulders
at the same time. Hold for 5
seconds, and then release.
As you bring your shoulders
down say “I dunno”.
The I Don’t Know
Lean your head down, and
rotate your neck from left to
right. Remember to go slow,
and ideally sing a song so
you don’t look so weird.
The Bobble Head
Interlock both hands
together, and try your best to
touch the sky, with palms
facing the ceiling. Hold for 5
seconds. Just watch out in
case you have sweat stains
under your shirt ;)
Touch The Sky
Cross your leg, and gently
push down on your knee,
stretching the glutes. As
your pushing down,
remember to exhale slowly.
The Knee-Pump
Take your hand and grab
the opposite side of your
head. Gently, and I really
mean gently, pull your head
towards your shoulder. No
need to have your ear
actually touch your
shoulder, only moving a
few inches is good enough.
The Neck Breaker
Get down with one knee on
the floor and one knee bent,
as if you were about to
propose to your coworker, and
slowly lean forward. Hold for 5
seconds. Switch and repeat.
The Proposal
In the same position as the
one above, but this time
look up to the sky, and put
your hands up. This one is
great for your abdominals.
Reach For The Sky
In the same position as the
one above, but now put your
right arm on your waist, and
then take your left arm, reach
it up to the sky, and then
slowly towards the right side.
I’m A Little TeaCup
Grab your hand and bend it
slowly towards you until
you feel a slight burn in
your wrist. Hold for 5
seconds. Repeat 3 times.
Then grab your hand with
your palms facing out and
pull back until you feel a
stretch in your wrist.
Hand Holding
Take your left arm, and grab
your right shoulder. With your
right hand, grab your elbow
and gently pull it towards your
right shoulder. Repeat with the
opposite arm.
One Arm Hug
Find a wall or doorway, and
with one arm at a time,
press your hand into the
wall while turning your body
away until you feel a stretch
in your shoulder. Remember
not to go too hard though,
you won’t be able to move
the wall, trust me.
Push The Wall
While sitting, extend one
leg, and hold for 2 seconds.
Then try and lift that leg as
high as it can go, and hold
for 5 seconds. Be careful
not to kick the desk under
you though.
The High Kick
KEEPING THESE GOOD HABITS IS
CRUCIAL FOR YOUR WELL-BEING
Most office jobs provide very
little movement, which does
lots of damage to your body.
Tools like Officevibe can help
measure and improve
wellness at your company.
LEARN MORE ABOUT OFFICEVIBE
Let us know your thoughts on Twitter
@Officevibe
AT YOUR WORKPLACE?
HAVE YOU GOT GOOD HABITS
THANKS!

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17 Desk Stretches That Will Keep You Alive!

  • 2. 40% increased risk of dying for people sitting all day (Study from Archives of Internal Medicine) Problem Sitting for too long is bad, but not everyone can afford a stand-up desk. Solution Stretch often at work. A few stretches a day (ideally every hour) can make a big difference for your health in the long run. Try some of the following right now!
  • 3. You can do this one while sitting down. Touch your opposite shoulder blade, and then gently grab your elbow, and pull it towards the opposite side. The Elbow Pump
  • 4. While sitting, lift your leg up and grab onto your knee. Try and pull your leg towards your chest, and see how close you can get it. Hold for 10 seconds. The Knee-Jerk
  • 5. While sitting, straighten your legs, and reach out to try and touch your toes. The Toe Toucher
  • 6. Lift your arm over your head and reach towards the opposite side. Remember to keep your back upright. The Ballerina
  • 7. Put both of your hands behind your back with palms touching, and push out your chest like you’re trying to intimidate the co worker across from you. Hold this pose for 5 seconds. The Backwards Clap
  • 8. LEARN HOW TO BE HEALTHIER AND MORE PRODUCTIVE LEARN MORE
  • 9. Raise both of your shoulders at the same time. Hold for 5 seconds, and then release. As you bring your shoulders down say “I dunno”. The I Don’t Know
  • 10. Lean your head down, and rotate your neck from left to right. Remember to go slow, and ideally sing a song so you don’t look so weird. The Bobble Head
  • 11. Interlock both hands together, and try your best to touch the sky, with palms facing the ceiling. Hold for 5 seconds. Just watch out in case you have sweat stains under your shirt ;) Touch The Sky
  • 12. Cross your leg, and gently push down on your knee, stretching the glutes. As your pushing down, remember to exhale slowly. The Knee-Pump
  • 13. Take your hand and grab the opposite side of your head. Gently, and I really mean gently, pull your head towards your shoulder. No need to have your ear actually touch your shoulder, only moving a few inches is good enough. The Neck Breaker
  • 14. Get down with one knee on the floor and one knee bent, as if you were about to propose to your coworker, and slowly lean forward. Hold for 5 seconds. Switch and repeat. The Proposal
  • 15. In the same position as the one above, but this time look up to the sky, and put your hands up. This one is great for your abdominals. Reach For The Sky
  • 16. In the same position as the one above, but now put your right arm on your waist, and then take your left arm, reach it up to the sky, and then slowly towards the right side. I’m A Little TeaCup
  • 17. Grab your hand and bend it slowly towards you until you feel a slight burn in your wrist. Hold for 5 seconds. Repeat 3 times. Then grab your hand with your palms facing out and pull back until you feel a stretch in your wrist. Hand Holding
  • 18. Take your left arm, and grab your right shoulder. With your right hand, grab your elbow and gently pull it towards your right shoulder. Repeat with the opposite arm. One Arm Hug
  • 19. Find a wall or doorway, and with one arm at a time, press your hand into the wall while turning your body away until you feel a stretch in your shoulder. Remember not to go too hard though, you won’t be able to move the wall, trust me. Push The Wall
  • 20. While sitting, extend one leg, and hold for 2 seconds. Then try and lift that leg as high as it can go, and hold for 5 seconds. Be careful not to kick the desk under you though. The High Kick
  • 21. KEEPING THESE GOOD HABITS IS CRUCIAL FOR YOUR WELL-BEING Most office jobs provide very little movement, which does lots of damage to your body. Tools like Officevibe can help measure and improve wellness at your company. LEARN MORE ABOUT OFFICEVIBE
  • 22. Let us know your thoughts on Twitter @Officevibe AT YOUR WORKPLACE? HAVE YOU GOT GOOD HABITS