2 - QVI Club

Side neck stretches*
Gently lean your head to the right. Return to an upright
position. Lean your head left. Always return to an upright
position between stretches and never simply rotate the neck.
Shoulder stretch*
Shrug both shoulders up to your ears, rotate them backward,
and then lower them to their original position. Reverse
direction by rotating them forwards.
Arm-shoulder stretch*
Extend your arms to either side at shoulder height.
Rotate your arms in small circles, first clockwise and then
counterclockwise.
Arm strengtheners*
Hold a fairly thick book in one hand. Using one hand, lift the
book overhead and bring it down; extend it in front of you
(shoulder level) and then draw your arm back toward your
chest. Repeat with the other hand. As you get stronger, use
a heavier object.
Back stretch*
Lean forward and reach in turn for your knees, calves, ankles,
and the floor, holding each position for 1 to 2 seconds.
Hip flexor strengthener*
Stand and bring one knee as close to your chest as you
can. Repeat with the other knee. Alternate your legs as if you
were doing a high-stepping march.
Quadricep strengthener/ankle stretch*
Sitting with your back straight and both feet flat on the floor,
lift one leg from the knee so that it is parallel to the floor. Hold
the position, flex your foot, and rotate the ankle clockwise,
then counterclockwise. Repeat with the other leg.
Best of all, get up from your seat every hour or so, and walk!
Go get a drink of water, talk to the shy colleague in the corner
or admire the family photos of your cubicle neighbour before
returning to your desk. The little chat and the walk will revive
your senses, reconnect you to your fellow human beings and
most of all, give your eyes a well-deserved break from the
flickering screen.
ess@work
Escaping to a well-deserved spa treat in the middle of the work day is mostly a pipe dream for
many working adults. Long hours spent sitting at a desk, hunched over a computer or even clutching the
phone between your head and shoulder can take their toll on your sense of well being.
Fortunately, there are some stretches you can do to take the stiffness out of your body. Try these exercises,
repeating each 4 – 6 times and see what a difference they make to your physical and mental wellbeing.