In-Office After Sitting
It’s about progress, not perfection.
CHEST + UPPER BACK
Keep breathing throughout this exercise. Standing straight, lock hands low behind your back. Stretching chest, push hands toward floor. Hold for 15 seconds.
Bring arms in front of you and grasp hands. Push hands out as if cradling a large beach ball. Hold for 15 seconds.
WRIST/HAND STRETCH
Raise right arm out in front of body. Take opposite hand and pull right hand fingers back. Hold 15 seconds. Take opposite hand and pull right fingers down. Hold 15 seconds. Repeat with left. Take both hands and rotate wrist in a circular motion. Do 10 circles in on direction and 10 in the other direction.
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ARM CIRCLES
Standing straight with feet flat on the floor, raise your right arm out to your side, in line with your shoulder. Move arm in a small circular motion. 10 forward and 10 backward. Repeat with left arm.
THIGH STRETCH
Stand straight and lift right foot behind, grabbing your right ankle. Balance on left leg. Keep your bent right knee parallel to the straight left knew. Don’t lock your knee. Maintain balance. Hold for 15 seconds. Release and repeat, this time balancing on right leg. Hold on to chair or desk for balance.
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MODIFIED
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Check your resting heart rate
- 1ENTER YOUR AGE
- 2WITH ONE HAND, find your pulse by placing your index and middle fingers on your lower neck next to your windpipe. Press lightly until you feel a pulse.
- 3WITH THE OTHER HAND, click the heart icon each time you feel a beat. You can also tap the spacebar.
| RESTING |
| WARM UP |
| FAT BURNING |
| ENDURANCE |
| PERFORMANCE |
| MAX |