Stressed? Busy? Tense? Try these simple stretches: Keyboard Calisthenics Do stretches with your hands and wrists as often as possible. Improvisebe creative. ² With hands in a prayer position, move in all directions and stretch. ² Squeeze fists tight. ² Stretch fingers wide. ² Interlace fingers and rotate hands. ² Stretch each finger towards the center of the palm while keeping other fingers straight. OFFICE YOGA Relax your body and calm your mind. Neck Rolls ² ² ² ² ² Drop your head from side to side. Roll it around in a wide circle: switch directions. Slowly find the tight spots. Hold and breathe, letting your breath release the tightness. Extra stretch: place a hand on your head and gently pull to the side. Arm Pulls ² ² ² ² ² Place left arm behind your back. Grab your elbow with your right hand. Pull gently down on elbow. Stretch and breathe. Repeat with other arm. Open Chest Stretch ² ² ² ² ² Sit near the edge of the chair. Hold the sides of the seat. Gently stretch up and forward. Open your chest and tilt your head back. Relax and breathe into the stretch. AWP-OFFICEYOGA-0614 Alliance Work Partners is a professional service of Workers Assistance Program, Inc. Copyright © 2014 Workers Assistance Program, Inc. Confidential and proprietary. All rights reserved. Eye Strain Solution ² ² ² ² ² Take mini breaks from your computer screen as you work. Refocus every ten minutes by looking out the window or around the office. Each hour close your eyes. Let your face soften. Slowly roll your eyes in a circle, then move them diagonally from corner to corner. For soothing relief, rub palms together very fast until they get warm, then place them gently over your eyes, softly hold them there until the heat dissipates. Afternoon Melt Down Back sore? Legs tired? Mind racing? ² Find a quiet spot near a chair or wall. ² Lay on your back and put your legs up on the seat of the chair, or straight up the wall. ² Breathe, and stay 3-5 minutes. Hang In There Stretches Chair Boogie ² Interlace fingers below your knee. ² Bend leg up. ² Stretch forehead to knee. ² Switch legs. Spinal Twist ² ² ² ² While sitting, cross your left leg over your right. Place your right hand or elbow on the crossed knee. Gently turn your body to the left and look behind you. Switch legs and twist the other way. Let It Go, Let It Out ² When you are done for the day, release your tension. ² Breathe in deeply and relax completely on the exhale. ² Drop your arms and upper body toward the ground like a rag doll. Breath of Joy ² Inhale arms up overhead, inhale arms out to shoulder height, inhale arms back overhead. ² As you exhale with a “ha” sound, bend at the knees and waist and sweep arms down below knees. As you warm up, you may be able to sweep the hands near the ankles or floor. Here for you as life happens … Your EAP is here to help with family, work, health and legal issues. To access your AWP EAP services, call 1-800-343-3822. EAP Services are provided at no cost and are 100% confidential. Compliments of Alliance Work Partners AWP-OFFICEYOGA-0614 Alliance Work Partners is a professional service of Workers Assistance Program, Inc. Copyright © 2014 Workers Assistance Program, Inc. Confidential and proprietary. All rights reserved.
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