How to Reduce Stress while at work

You will learn stretching and flexiblity exercises to do while in front of your computer.

Difficulty: Moderately Easy

Instructions

1. Sitting in your chair, look forward and lift your arms straight above your shoulders. Keep your shoulders down.
   Lock your fingers together above your head and lower your palms to the top of your head.  Gently push your chin toward your chest.  Count to ten.
   Next drop your left arm to your side and use your right hand to gently pull your head down toward your right shoulder.  Again, keep your shoulder down.
   You will feel a gentle stretch on the opposite side of your neck and shoulder. Lower your arms, switch sides, and repeat the stretch on the other side.

2. Sit in your chair with your feet flat on the floor and your knees slightly apart.
   Grasp the inside of your right thigh with your left hand, and the inside of your left thigh with your right hand. Your arms will be crossed between your thighs. Keep your arms straight and hold tightly.
   Round your back toward the backrest of your chair, allowing your head to drop to the front and pulling your shoulders forward.  Arch your back to stretch your shoulders and upper spine. Switch your hands and repeat the stretch.

3. Sit in your chair with your feet flat on the floor. With your left hand, grasp the outside of your right thigh near your knee.
   Keeping your legs in place, use that arm to pull your body, turning to the right. To make the stretch deeper, lift your right arm and hook it around the backrest of your chair.
   Turn your head and look at the wall behind you.
   Turn your body to face forward, switch sides and repeat the stretch.

4. Sit in your chair with your feet flat on the floor. Stretch your arms out to the sides, keeping them as straight as you can.
   Hold them slightly higher than shoulder level. Make fists, with your thumbs facing up. Make sure you keep your shoulders down and relaxed.
   Without dropping your arms or bending at the elbows, push your arms as far back behind you as you can. Slowly rotate your arms until your thumbs are facing downward.

Tips & Warnings

• Hold each stretch for 5-10 seconds.
• Do each exercise 3 times.
• If you have neck or back problems consult a physician before engaging in the exercises.

Resources

• Crivaro Traininig Resources

[CTRWellness]

on 11/18/2008 Great Article, do you have a workbook or something to buy that has all of these stretches?