Relieve tension in your back by doing this great back twist. endstream endobj 47 0 obj <>stream endstream endobj 46 0 obj <>stream <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Try building the following desk – based exercises into your working day. Current UK exercise guidelines recommend adults aged 19-64 take at least 150 minutes of moderate to vigorous intensity physical activity each week, aiming to be active every day. ���� JFIF �� �Ducky d � D C o p y r i g h t 2 0 0 6 . 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 42 0 obj <> endobj h�b```e``�a`d`����π � 1��@��(� ��02�2�3�>|s &������;��p20�M��2�0 �U <> About every 20 to 30 minutes is a guide to how ... mean adjusting the desk or chair height. Using a stable chair or desk for support, stand with your body weight over your left leg 2. Hold for 10 to 20 seconds. endstream 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 <>>> 0 ��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��)����? Particularly useful for people who use the computer a lot, these wrist stretches help … 4 0 obj x��UMo�@�[��S��a��[E� Photocopy this and keep it in a drawer. stream h�bbd```b``���`��t �̓A��N �x�H��6c`�� V��H���q�� �m� 5 0 obj from your desk allowing you to move e.g. $.' H e a l t h C a r e S e r v i c e C o r p o r a t i o n . ��Ъgli�lyD�=�Cp�iE:8b���� _�"}\���r�0_�q'����9m�M�['u'�@�Z��t۟���u;N�Q-8����Uh�@���A1����s��):����R��)��-8�M^Ʌ���G���3S$�I���b���h-��>����W�ϴE_R���!�]���\M�s��W��a5_C�0��S�Z�JxY�GL � Do these stretches every hour or so throughout the day, or whenever you feel stiff. 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. %%EOF ���� JFIF ` ` �� C Leg Exercise – Calf Stretch 1. %���� <> 2 0 obj 1. Office Exercises Stop, get up and move . %PDF-1.5 Extend your right leg in front of your left with your foot flexed (heel extended, toe up) 3. чj@�R@�H��$Y��e)�$��/ܪ]�H���u���4�b�� CJ����̫��ͪ��I⋅3� �!�)�0ϖd�3E|]t��{k Computer & Desk Stretches Approximately 4 Minutes Sitting at a computer for long periods often causes neck and shoulder stiffiess and occasionally lower back pain. Back Twist. The Magic Carpet Ride . ",#(7),01444'9=82 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. x�}Qmk�0���������I�v�0�샸��i�V���T��Q�$�'���1����7�v:��� L,K��9C@��k"�!B�D(2��`˙���w�PDC���`��-��9�sɨp�GG�n�7Z���t�U�M�( making a cup of tea Exercise regularly and try to choose exercises that use all of your major muscle groups such as swimming or cycling. %PDF-1.5 %���� If you sit at a desk all day try to have some form of regular exercise scheduled outside of work to keep your joints and muscles healthy. 꼆 stream �E&�t�o��8���3+�R��2�0b��G�E�/���k��g���?���N9�N��l�6�*���:R-k*J�6�`3]yS�"��pۦȋu.#�߁#��p�/i�s���IxX�~{u)g�&�FR.ʉ�y�3�&^B�]���]#Ӳʞ�LV��l��K��A�H����r5/�G#��dK�D�k�CϚ� 60 0 obj <>stream
h�ok�0ƿ�}���ǒ��na�v/��J_h�p�lw��~��n��q`�1�;����I This works your core and arms. <> Also, be sure to get 10 Desk Exercises You Can Do at Work. endobj Sit in your chair with your legs crossed and your feet on the seat. Wrist Stretches. endobj Exercise such as yoga and ��$�� )S�A)�@�0� To start, sit in your chair and … �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 endobj endstream endobj startxref 1 0 obj endobj ",#(7),01444'9=82
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. $.' 3 0 obj A l l R i g h t s R e s e r v e d �� C