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  Many
women & men spend long hours at desks and work stations
that are poorly designed, doing work that is stressful. Secretaries
rank second highest as victims of stress-related diseases,
including heart disease.
Here are some exercises you can do at your desk that will
improve circulation and relieve stress and fatigue.
Remember, however, your taking personal responsibility for
own work-related, health-damaging stress does not shift responsibility
for reducing your own work-related, health-damaging stress
does not shift responsibility fir creating a more healthful
work environment away from the companies them-selves. |
Stretch
for lower back
Sit on a chair and place your feet flat on the floor hip-distance
apart. Press your lower back forward and upward, trying to
lengthen the spine and lift chest to the ceiling. Exhale as
you press. Inhale and release by relaxing and slightly rounding
your back and pulling your stomach inward. Do 5 times. |
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Arm
and Side Stretch
Sit up straight on a firm chair, reach arms over your head,
grab your left hand with your right hand and pull your left
arm over to the right side, keeping arms from bending as much
as possible. Think of pulling up out of the torso as your
arms stretch to the right. Hold. Breathe. Repeat to the other
side. |
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Stretch
for Shoulder Tension
Sit up straight on a firm chair, consciously pulling up out
of your torso. Place your right hand on your left shoulder.
Grab your right arm above the elbow with your left hand and
pull your right elbow as far over to the left as you can while
looking over your right shoulder. Hold for a good stretch.
Breathe. Release. Repeat to other side. |
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Stretch
to Relieve Pressure on Lower Back
Sit in a firm chair, feet flat on the floor. Drop forward
over your knees; let your arms hang down. Hold for fifty seconds
and breathe deeply. Roll back up, one vertebra at a time,
and repeat. |
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Neck
Stretch
Sit up straight but relaxed, pulling up out of the torso,
shoulders relaxed, stomach pulled in. Slowly roll your head
in a full circle to the left 2 times and then to the right
2 times. Feel a good stretch in the neck. Don't rush and don't
let the shoulders hunch up. Don't forget to breathe. |
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Upper
Back and Neck Stretch
Sit up straight on a firm chair. Place your fingers behind
your head and gently press your chin down to your chest, allowing
your elbows to come forward alongside your head. Keep pressing,
breathing steadily. Release. Try to hold this position for
a minute or two and see if you don't feel more awake and alert
when you're through. |
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Tension
in Shoulders & Upper Back
Stretch
Sitting up straight as before, place your hands behind your
head with fingers laced, elbows out to the side. With your
head up, squeeze your shoulder blades tightly together. Hold,
breathing steadily. Release. Repeat several times. |
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