Take a Break, Do the Wave

Why is Stretching Important?

• People are not supposed to stay in one position all day long.
• Regular stretch breaks help to reduce injury, muscular tension and stiffness.
• Stretching helps to improve posture, develop body awareness, improve coordination, promote circulation, increase energy, improve relaxation and relieve stress.

When Should you Stretch?

• Getting up and moving around at least every hour, if possible, will help with circulation and help get the blood flowing to the muscles and parts of the body that need it the most.
• If you are doing a lot of data entry it is important that you take a stretch break every 30 minutes or so.
• Remember to drink plenty of water during the day. Drinking plenty of water helps to maintain proper muscle tone, and cushions joints.
• Breathing slowly and deeply throughout the day helps to relax muscles, promotes blood flow and increases the delivery of oxygen and nutrients to our muscles.

How to Stretch?

• First, make sure that you only stretch parts of your body that are healthy, and if it isn't avoid stretching that area. So, if you have an old neck injury it wouldn't be wise to do neck stretches.
• Second, make sure you do you stretches gently and slowly. This will help prevent muscle tears and strains that are sometimes caused by rapid and jerky movements.
• Lastly, stretch to the point of tension. Stretching is not meant to be painful; it should be beneficial, relaxing, and pleasurable.

References:
www.thestretchinghandbook.com/archives/print/desk-stretches_p.php
www.healthyworkplaceweek.ca/

Resources:

www.thestretchinghandbook.com
Stretching exercises, especially ones you can do at your desk or computer.

www.exercise.about.com/cs/fittingin/a/officeexercise/htm?p=1
Working out at work Tips on how to get exercise in at work, plus different stretches you can do at your desk.

www.healthylivingproject.org/exercises
Simple exercises to do anywhere and anytime.

DVD Resources

Amplify Your Strength from Within, by Kimberly Spreen: Toning workout that involves Yoga and classic body sculpting.

Denise's 10 Five Minute Target Toners, by Denise Austin: Works on troubled spots, your four separate upper-body sections- chest, arms, back and shoulders.

Denise Austin's Yoga Body Burn - Classic yoga exercises.

Perfect in 10 Stretch - Stretches that focus on reducing muscle tension in the back and hips or hips and legs. It also has a section that focuses on stretches for people who have a desk job, stretches that relieve stress and tension in your neck, fingers and feet.

Total Stretch by Tamilee Webb - Two workouts that relax and stretch your whole body. You work on stretching every muscle in your body. The DVD ends with a soothing visualization and relaxation segment.