Pause exercises:

Sitting

• Turn your head left and right to look over your shoulder.
• Tilt head side to side (toward your ear).
• Flex and extend wrists.
• Cross your arms across your chest and twist to the right and left.
• Place your hands on your head and bend side to side.
• Using the resistance of your chair try rocking backwards.
• Clasp your hands together and stretch your arms up over the back of your chair.

Standing

• Stand with your back against a wall, hands on head and bend side to side. Keep your back against the wall (see below).

  

• Stand up with your feet underneath the desk and your thighs resting against the edge. Place your hands just below the small of your back on either side and stretch backwards.

  When stretching you should feel strain not pain. Hold the position for a few seconds and feel tension ease. Concentrate on areas that feel particularly tight.

• It is important that you look after your general health too. Sitting in an office all day followed by sitting in the car or train followed by sitting in front of the TV is not conducive to a healthy body!
• Weekend warriors beware! After sitting in the office all week your body is not conditioned to play a hard game or work out strenouously on the weekend. This is when injuries occur. Try to be involved in regular sport or exercise and get your body ready for the big game.

Home stretches

• After a long day in the office it's a good idea to stretch your back. Try the following:

• Roll up a towel (a hand towel is best) and place it on the floor. Place a flat pillow perpendicular to the towel (shown below) and lie down on your back with your knees bent so that your head is on the pillow and the towel is lengthwise down the upper part of your spine.

  

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Healthy sitting
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