Student’s name:___________________________ Teacher’s name:___________________________ Create your own Desktop Stretching exercise sequence using the directions below. Choose 5 different desktop stretching exercises to use in your sequence. Write them down in the spaces provided below. 1. ___________________________________________________ 2. ___________________________________________________ 3. ___________________________________________________ 4. ___________________________________________________ 5. ___________________________________________________ Write the exercises in the order in which you wish to do them in the chart below. Next, determine the number of beats you will need when you perform each exercise. Choose a multiple of eight. (8, 16, 24 etc.) Write that number next to each exercise. Exercise Number of Beats Practice your sequence. Repeat the sequence 2 or 3 times to increase the time of exercise. Have fun and teach your exercise to a friend or your classmates! © 2006 HealthMPowers All rights reserved Desktop Stretching Exercises Desktop Stretching is an easy way to increase flexibility while seated at your desk. Stretching activities also help to reduce stress and tension, and energize to increase productivity. Hold each stretch for 10 counts and repeat each stretch 2 or 3 times. Students should stretch to the point where they feel a slight pull in the muscle. Neck Stretch: Shoulder Stretch: In an upright position, drop your right ear towards your right shoulder. (This stretch is for the left side of your neck and top of your shoulder.) Extend right arm straight out in front of you at shoulder level. Place your left hand on the triceps between shoulder and elbow. Pull right arm across your body. Hold and repeat on left side. Hold for 10 seconds and then repeat on the left side. Quadriceps Stretch: Hamstring Stretch: Move to the right side of your chair. Place the top of your right shoe/shoelaces in your right palm. Your right knee should point directly towards the floor. Extend right leg out in front with your toes pointing up toward the ceiling. Place both hands on your left leg for support. Bend at the hips dropping your chest forward, toward the right leg until you feel a slight pull in the back of your leg. Press foot down into your palm. You should feel a slight pull in front of your upper leg (quadriceps muscle). Your body should be in a straight line from your right shoulder to your right knee. Be sure your right knee is slightly bent. Do not lock your knee Hold for 10 seconds and repeat with left leg. Hold for 10 seconds and repeat with left leg. Hip Stretch: Angry Cat Stretch: Lift your right ankle up and across your left leg so that your right ankle is just above the left knee. Bend forward and wrap your arms around your legs. (Feet should remain flat on the floor). Your right knee should point to the side. Gently pull your chest toward legs with arms, Round back. Lean forward slightly from the hips to increase the stretch. Drop chin toward your chest, pull belly button in towards your head points down slightly. Repeat with left ankle crossing the right leg Separate your shoulder blades and round your back like an angry cat. © 2006 HealthMPowers All rights reserved
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