Physical Fitness at the Workplace - Stretching Video

Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to stretch at the office.
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Physical Fitness at the Workplace - Stretching Bessie Neshan: Stretching is important because taking a regular stretch breaks keeps roper blood flow of nutrients of the working tissues of the body, this way you avoid repetitive strain injuries, RSI and it will help relieve muscle tension, improve circulation, reduce fatigue, decrease stress and simply make you feel better. But a few helpful reminders before we start, I’ll be going through a section progression of stresses, starting from head to toe, these stretches can be performed anytime, anywhere with no special equipment or special clothing. It doesn’t even have to take a lot of time, you can even incorporate some of these stretches while you're doing something else. Of course, these recommendations are not meant to substitute medical diagnosis or treatment, be sure to consult to your doctor if you're already experiencing pain in your daily functions. If you have osteoporosis, also consult with your medical doctor before engaging in a stretching program. And if you're pregnant, be careful to not to overstretch or go beyond your normal range of motion, as pregnancy releases a hormone that makes the joint looser. It's recommended to take short stretch breaks at least once very hour, depending on the nature of your job. Continuous data entry, calls for stretching breaks every thirty minutes. By the way, stretching doesn’t have to be predetermined you can spontaneously stretch any area in the body that feels tense at the moment. But if a stretch doesn’t feel quite right to you, review the form again or discontinue it, not every stretch is for every person. Always stretch in a slow and control manner, no bouncing or force throughout the stretch, simply hold a gently static position for about three, five, even ten seconds, depending on your need for that stretch. Repeat a few times if needed, you should feel a sensation of tension but no pain, and never hold your breath, rather you can help distress the body by taking in deep breaths along with your stretches. You simply inhale through the nose, and exhale through the mouth. And exhale, on the farthest stretch point. I'll talk a little bit further on breathing later on the DVD as the means to alleviate stress. But as you begin to learn these stretches, practice them at home with me. Then start incorporating a few stretches at a time at work. You don’t have to learn them all at once, perhaps, just learn the stretches that you need the most or simply break down the body by section. Regarding posture, any of these moves can be performed seated or standing, sit or stand straight up with the arms on the side. If seated, sit on the edge of your chair. Note that standing may not always be convenient, however, standing does enhance certain stretches. Well, let's get started. You're going to feel so much better. Join me for the stretching demonstration. Remember, I'm going through a sectional progression of stretches from head to toe. So here we go, let's start with the neck and the shoulders. Are joining me? Take your chin and take it over the right side and you hold it, simply hold it for about three to five seconds. Of course, you have some undue strain, you can go a little bit longer, even ten seconds, take it over to the left side, and the thing you do to one side, you do have to match it up to the other side. Now take your right ear down to your right shoulder, and you're going to feel that strain just pass away, off the neck, out the door, off the shoulder. Take it back center. Now, take it left ear, left shoulder. And keep in mind, you always want to pause in between your moves, you don’t want to rush into your move. And bring it back up. Next, take your head and bring it up to the ceiling, and don’t forget about breathing, we talked about that earlier, inhale, through the nose, and then you're going to exhale, take it center in the farthest part of your stretch, which right now chin to chest, blow it out, you're going to fe

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