office exercise -

At-Your-Desk Posture Check

October 19, 2018 By hywo Leave a Comment

Fit Body:

Posture Check!

Do you have a sore neck and sore shoulders at the end of your day? Check your desk posture! Move your chin back, and sit up straight, so your ears are lined up directly over your shoulders. Lower your chin so it is parallel to the floor. Slide your chair forward so you can reach the keyboard, but still keep your shoulders back so they are over your hips. A key to reducing neck and shoulder soreness while at your desk is to keep your torso straight up and down. Think about puling your shoulders down and back. This may mean moving your monitor and keyboard closer to you on the desk to eliminate the need to lean forward. You’ll know your chair is at the proper height when your forearms are parallel to the floor when using the keyboard. A proper desk and chair position goes a long way to reducing neck and shoulder soreness.

Filed Under: Your Fitness Tagged With: correct your posture, fitness at the office, how to improve posture, how to improve your posture, improving posture, office exercise, office fitness, office workout, sore shoulders

Stretch Break: Shoulder Posture Stretch

October 4, 2018 By hywo Leave a Comment

Fit Body:

Shoulder Posture Stretch

Stretch Break: Stand up. Raise your right hand straight up overhead and then lower it behind your upper back. At the same time, move your left hand down and behind your back, then up to grasp your right hand. Hold for 3 deep breaths, and then release. Repeat with your left hand up and over, and your right hand down and back.

Filed Under: Your Fitness Tagged With: at your desk stretch, exercises to improve posture, how to improve your posture, improving posture, office exercise, office exercises, office stretching, posture exercises, posture stretches, shoulder stretching, stretching at the office

Do your hands ache?

February 20, 2018 By hywo Leave a Comment

Fit Body:

Hand and Finger Range of Motion

Do your hands ache? Do you work at a computer all day or perform small detailed work using your hands often? Performing hand and finger range of motion daily is important to increase circulation and decrease soreness and stiffness. Here’s how to begin:

Make a loose fist with each hand, and then release. Do 5-8 times.

Squeeze your fingers together (keeping your fingers straight), then separate 5-8 times.

Curl in your fingertips only, then straighten. Do 5-8 times.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: creating healthy habits, exercise at the office, hand stretching, healthy habits, healthy habits at work, healthy lifestyle, office exercise, office stretching, range of motion, range of motion exercise, stretching at the office, tips for healthy living

After-Your-Computer Stretch

August 24, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Stretch your Hands!

Been on your computer all day? Do this after-your-computer stretch to ease muscle tension in your hands, wrists and forearms! Place your palms together with your thumbs forward. Gently press your hands together. Pull your shoulders down and back.

Filed Under: Your Fitness Tagged With: at your desk stretch, end of day stretches, hand stretching, healthy habits, healthy lifestyle, office exercise, stretching exercises, travel stretches, upper body stretch

Take a Break…

August 1, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Take a Break…

… and practice deep breathing! Simply close your eyes and take three to five deep breaths. Don’t worry about breathing technique such as breathing in through your nose or out your mouth, etc, do what feels most comfortable to you. Instead breathe in for a count of 2-3 seconds, hold for 1 second, then slowly exhale for 3-5 seconds. Then pause and relax, and begin again. The key is to not rush each breathe, just find your natural rhythm. When we breathe mindfully, our nervous system receive a message to relax. In doing so, our muscles relax, tension releases, stress decreases, our mind clears and we feel better.

Filed Under: Your Fitness Tagged With: decrease stress, eliminate stress, healthy habits, healthy lifestyle tips, how to reduce stress, managing daily stress, office exercise, reduce stress, reducing stress at work, stress and wellness, stress relief, taking breaks at work, tips for healthy living, wellness work programs, work and wellness

Decrease upper body tension with this daily stretch

May 25, 2017 By hywo Leave a Comment

Get Fit Quick Tip:

Do a Wrist Stretch Daily!

Ease every day arm and hand tension with this daily stretch for your wrists and fingers. Here’s how:

Sit up tall with your shoulders down and back. Place both hands together with your fingers pointing toward the floor. Gently press your palms together. Hold for 10-30 seconds, then release.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: at your desk stretch, computer stretch, decrease muscle tension, decrease muscle tension stretch, desk stretches, end of day stretches, how to stretch at work, office exercise, stretching at the office, travel stretches, wrist stretch

Your Posture: Avoid the Hunch!

December 22, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Suffering from tight and sore muscles at your desk? Your posture may be to blame! Avoid the hunched over slump by doing 3 daily posture-reset exercises. Begin each by sitting up tall with your core engaged and feet flat on the floor.

Do each of the following exercises daily:

1. Pinch your shoulder blades together, then release. 5 reps.

2. Inhale/Pull your shoulders up to your ears. Exhale/Pull your shoulders down and back. 5 reps.

3. Place both hands behind your head. Pull your elbows wide and pull your shoulders down and back. 5 reps.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: at your desk stretching, core strength, correct your posture, decrease muscle tension, decrease muscle tension stretch, healthy habits, healthy lifestyle, improving posture, office exercise, office exercises, office fitness, posture exercises, posture stretch, reduce muscle tension, stretching at your desk

Neck tension slowing you down?

August 4, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Ease neck tension with this simple stretch!

Sitting at a desk all day? Do this neck and shoulder stretch to ease muscle tension.

Begin by pulling your shoulders down and back. Inhale and drop your right ear toward your right shoulder. Place your left hand on your left shoulder to build awareness of your shoulders being straight and level. Exhale, count to 10. Release the stretch. Repeat by first pulling both shoulders down and back. Next inhale, drop your left ear toward your left shoulder. Place your right hand on your right shoulder. Exhale, count to 10. Release the stretch.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: at your desk stretch, desk stretch, ease muscle tension, exercise at your desk, healthy habits, improve flexibility, office exercise, reduce muscle tension, seated exercise, seated stretching

Seated Stretch at the Office

July 14, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Seated Hip Stretch

Sit forward in your chair. Cross your right ankle over your left knee. Sit up tall. Hold for ten to thirty seconds, then release. Next, cross your left ankle over your right knee. Lift your chest and sit up tall. Hold the stretch for ten to thirty seconds, then release.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: decrease muscle tension, desk stretch, healthy habit, healthy lifestyle, office exercise, office stretch

Sit a desk all day? This stretch is for YOU!

June 21, 2016 By hywo Leave a Comment

Get Fit Quick Tip:

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

*Consult your physician before performing exercise.

Filed Under: Your Fitness Tagged With: correct your posture, decrease muscle tension, decrease muscle tension stretch, desk stretches, ease low back soreness, ease muscle tension, end of day stretches, healthy habits, healthy lifestyle, how to stretch, low back stretches, office exercise, reduce muscle tension, stretch at your desk, stretching exercises, stretching information, travel stretch

At-Your-Desk Posture Check

Stretch Break: Shoulder Posture Stretch

Do your hands ache?

After-Your-Computer Stretch

Take a Break…

Decrease upper body tension with this daily stretch

Your Posture: Avoid the Hunch!

Neck tension slowing you down?

Seated Stretch at the Office

Sit a desk all day? This stretch is for YOU!

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