In-Office Morning
Without continued growth and progress, such words as improvement, achievement, and success have no meaning -Benjamin Franklin
SHOULDER STRETCH
Standing straight, bring right arm across chest, keeping shoulder down. Grab top of extended arm near triceps. Hold for 15 seconds, stretching shoulder
SHRUG
Standing straight, inhale deeply and shrug shoulders, lifting them high up to ears. Hold for 5 seconds, exhale and release hold. Repeat 3 times.
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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LOWER BACK TWIST
Stand straight with your feet flat on the ground. Keeping your hips facing forward rotate your head, chest and torso as one unit to the right. Hold for 15 seconds. Repeat by twisting to the left.
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CHEST + UPPER BACK
Standing straight, lock hands behind lower back. Push hands toward floor, stretching chest. Hold 15 seconds. Bring arms forward and grasp hands. Push hands out as if cradling a large beach ball. Hold 15 seconds.
NECK STRETCH
Standing straight, tuck chin to chest. Hold 15 seconds. Lift head to neutral, then look straight up, bending head back. Hold 15 seconds. Return head to neutral and then bring ear to right shoulder. Hold 15 seconds. Return to neutral, bring ear to left shoulder. Hold 15 seconds.
UPWARD STRETCH
Standing straight, put your hands above your head, lace fingers together. Push hands up toward the ceiling.
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
Standing straight, bring right foot up behind and grab your right ankle. Balance on your left leg. Bring your right bent knee parallel to the left standing knee. Don't lock your left standing knee. Maintain your balance. Hold right ankle in hand for 15 seconds. Feel the stretch in your right leg on the thigh. Release, return to standing, regain your balance. Repeat with left leg bent, balancing on right leg. Hold on to chair or desk for balance.
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MODIFIED
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MINI LUNGE
Stand with feet shoulder width apart. Step forward with right leg. Lower your hips and bend your right knee gently to align parallel to the floor. Left knee bends to nearly touch the floor. Keep back straight and upright. Look straight ahead. Keep weight centered over hips. Hands on hips for balance. Only go down as far as is comfortable. Straighten to standing and repeat.
IN-OFFICE STRETCHING
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 |