- This set of exercises
are called desk exercises,
so they're a type of exercises you can do at work.
The first one we're going to do is shoulder rolls,
we're going to start with shoulder rolls behind,
so we're going to lift those up and bring it back.
All the forward work we do if we're working on a computer,
this sort of exercise, you should do this every 45 minutes.
Do about five of those.
And then we'll go the opposite
and we'll roll those shoulders forward.
You can see with Steve,
you can really see that action that's happening
around the shoulders and the upper back.
And we go from there into a retraction,
so the arms are out and we're going to retract back
so you can see that those shoulder blades
are coming all the way back,
get a lot of tension in that area there,
so it's a really nice exercise to do.
Of course we're breathing,
retract, and that feels really good.
Now we'll just get Steve to sit around in the chair
and we'll go onto some wrist exercises.
So we're going to do circles with the hands,
rotate the hands all the way around once
and then the other way.
Try and keep those wrists, you know, if they're using
a mouse and this is a really good exercise to do.
You might want to take it one up, one down.
And if you want to do a more intense stretch,
you can actually put one hand first
and make sure you're holding this on the top of the palm
so that we don't, if you've got arthritic fingers,
we're not going to hurt those.
So you can see that we're really pushing down on that,
it's actually a neural stretch,
these are very good,
and we do both sides and then we put the hand down
the other way.
So up and down.
A really nice stretch when you been clasping
over a mouse or typing.
The next exercise we're going to do is ankle exercises,
so again, when you're sitting there for any length of time.
We're going to start off with nice ankle circles,
in this circle, really get a nice big circle,
not just the toes, we want to actually work in,
try not to use the leg, it's just the foot,
and then we'd go the other way
and then we change to the other foot,
first one way, rotate that around,
and then the other way,
and down.
And we might get the foot and we point it and flex it,
point and flex,
point and flex.
Other side, so we're going to point and flex,
point and flex,
and point and flex,
then we're going to eversion and inversion,
so out and in,
and out, and in,
and out, and in.
Other side,
out and in,
out and in.
Good.
The final one that we're going to do sitting
is going to be some neck exercises.
So we need to get our shoulder blades back and down,
nice and relaxed, okay.
Now we're going to look up to the ceiling,
and down to the ground,
we never hold a stretch on our neck,
really, really important to just move it through,
and up to the centre.
Turn to the right,
back into the centre,
turn to the left,
back into the centre.
Take the right ear towards your right shoulder
and the left hand pushed down towards the floor,
and up, left ear towards left shoulder,
right hand pushed down towards the floor,
and up.
Look to the right, bring the chin towards the chest,
and over to the other side,
and back again.
Cross your arms across your chest,
keep them onto your chest,
now gazing straight ahead, do not let that gaze leave there,
and then twist side to side, just turn,
just a small, just as much as you can,
just side to side.
This is a really good exercise to do
if you're having problem looking over your shoulder,
it gives you so much range by doing this exercise,
keep your head still, shoulders relaxed,
okay, and that will do.
Good, pop your hands down,
put your right arm on your left thigh
and your left hand, reach behind for the back of the chair
and do a nice spinal twist.
And come out of that,
take your left hand on your right thigh,
reach around with your right arm
and look over that shoulder,
really nice,
really good for that mobility in that upper thoracic area,
okay, and then coming out of that.
One of the other areas that gets really tight
when we're sitting a lot is our hip flexors,
so I'd like you to stand up,
taking your right foot leg forward,
back foot is in running man position,
go down into a sort of a quarter squat,
tilt your pelvis up towards you and push forward.
So you really get a good stretch in that hip flexor area.
I'm going to hold that for about 15 seconds.
And then take that leg back,
other side, take your left leg forward,
back foot in running man position,
so up on the toes if you can,
go down into a slight little,
try and keep your body as straight as possible,
tilt your pelvis back towards you
and then lean forward a little bit more.
And now we're going to a calf stretch,
another area that gets really, really tight.
So we're going to get Keryn to do a full stretch
for the back of the calf,
make sure that that foot is pointing straight ahead.
Steve has got his knee bent,
so we're going down more into the Achilles area,
make sure that that foot stays on the floor.
We'd hold that for about 15 to 30 seconds,
and then we would do the other side.
So Keryn leaning forward, stretching out,
make sure that back foot is facing straight ahead,
Steve has got a bent leg,
going right down into the Achilles area.
It's very important that you stretch
both muscles of the calf,
and good.
And that's our desk exercises.