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Here is a set of exercises
that you can do on your break to ease stress.
Even if you are not feeling any stress it is important that you take part
in some physical activity during the breaks that you have. The
exercises below are intended only as suggestions and you should take
caution if you do feel any discomfort when conducting any of these
exercises. Please view the disclaimer before using these
exercises.
Here you can jump to the different stretches if you know them well enough
to perform them without instruction.
Or if you don't yet know them well enough, you can press this button and
it will take you directly to the first one.
Arm Circles
How
To:
1.
Stand with arms straight out from
your body. Circle your arms slowly clock-wise for 15
seconds.
2.
Relax your arms for 5 seconds.
3.
Stand with arms straight out from
your body. Circle your arms slowly counter clock-wise for 15
seconds.
4.
Relax your arms for 5 seconds.
What
does it do:
This helps relive muscle tension in
the arms.
Tips:
Keep your arms as straight as
possible and at shoulder height.
Arm Stretch
How
To:
1.
While standing, extend arms out in
front of you with the backs of your hands touching. Hold for 5
seconds.
2.
Turn you hands so that your palms
are facing up towards the ceiling. Hold for 5
seconds.
What
does it do:
This helps relive shoulder tension.
Tips:
None for now
Back Stretch
How
To: !Warning!
1.
While standing, lower your head so
that it falls down in front of you and hold for 10
seconds.
2.
Slowly stand tall again.
What
does it do:
This is a good exercise that helps
relive tension in the back
Tips:
Do both parts of this exercise
SLOWLY and only as far as you can go.
Calf Stretch
How
To:
1.
Lean against a wall, bending your
right leg with the left behind it. Now plant your left heal on
the ground so that you feel a stretch in you calf. Hold this
for
10 seconds.
2.
Relax your arms for 5 seconds.
3.
Now switch legs and do the same
with your right calf. Hold for 10 seconds as well.
4.
Relax your arms for 5 seconds.
What
does it do:
This is a good exercise if you do a
lot of sitting and not too much walking.
Tips:
Wearing high heals may not be very
effective because you are not fully stretching your calf when your
heal is raised.
Elbow Press
How
To:
1.
Put your right hand over and behind
your left shoulder. Press gently on your right elbow with you
left hand. Hold
for 20 seconds.
2.
Relax your arms for 5 seconds.
3.
Put your left hand over and behind
your right shoulder. Press gently on your left elbow with you
right hand. Hold for 20
seconds.
4.
Relax your arms for 5 seconds.
What
does it do:
This helps relive muscle tension
that builds up in the shoulder region.
Tips:
None for now.
Finger Stretch
How
To:
1.
Stretch you fingers out as far as
they will go and hold for 5 seconds.
2.
Relax your arms for 5 seconds.
3.
Make a tight fist with your hands
and hold for 5 seconds.
4.
Relax your arms for 5 seconds.
What
does it do:
This helps relive muscle tension in
the fingers that builds up after using a mouse and keyboard.
Tips:
None for now.
Front Wrist
Stretch
How
To:
1.
Interlace your fingers and stretch
your arms out in front of you. Hold
for 10
seconds.
2.
Relax your arms for 5 seconds.
What
does it do:
This is an important exercise for
people who do a lot of work at the computer
Tips:
When doing this exercise you palms
should be facing outward.
Head Tilt
How
To: !Warning!
1.
Gently move your head to the right
so that your right ear is going towards your right shoulder.
Hold this for 5 seconds.
2.
Relax your neck for 5 seconds.
3.
Gently move your head to the left
so that your left ear is going towards your left shoulder.
Hold this for 5 seconds.
4.
Relax your neck for 5 seconds.
What
does it do:
This is a good exercise if you do a
lot of looking down at a monitor
Tips:
Do this exercise SLOWLY. If
you do this too fast you may strain your neck. Also, don't try
and touch you shoulder. This may also cause you to strain your
neck if done too hard.
Shoulder Shrug
How
To:
1.
Stand tall and slide your left hand
down the left side of your body. Raise your right shoulder as
your left lowers. Hold this for 10 seconds.
2.
Stand straight again.
3.
Now slide your right hand down the
right side of your body. Raise your left shoulder as your
right lowers. Hold this for 10 seconds.
4.
Stand tall.
What
does it do:
This is a good exercise if you get
a lot of tension build up in your shoulders.
Tips:
Keep as straight as you can while
doing this exercise.
Shoulder
Stretch
How
To:
1.
Pull right arm across left shoulder
and push with the left hand lightly on right elbow. Hold this
for 20 seconds.
2.
Relax for 5 seconds.
3.
Now do the same for the left.
Pull Left arm across right shoulder and push with the right hand
lightly on left elbow. Hold this for 20 seconds
4.
Relax your for 5 seconds.
What
does it do:
This exercise helps relive muscle
tension in the shoulder region
Tips:
None for now.
Whole Arm
Stretch
How
To:
1.
Interlace your fingers and stretch
your arms out over your head. Hold this for 5
seconds.
2.
Relax your arms for 5 seconds.
What
does it do:
This helps relive shoulder tension
as well as and tightness in your arms.
Tips:
Point your hands so that your palms
are facing the ceiling, this gets your arms into the proper position
and will help to get the most stench out of this exercise.
Wrist Warm Up
How
To:
1.
Bend right hand backward.
With the left hand grab the fingers and gently pull down. Hold
for 5 seconds.
2.
Relax your wrists for 5 seconds.
3.
Bend right hand backward.
With the left hand grab the fingers and gently pull down. Hold
for 5 seconds.
4.
Relax your wrists for 5 seconds.
What
does it do:
Stretches the forearms and the
fingers.
Tips:
Don't bend fingers back all the
way, keep them as straight as you can.
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