Are You Sitting Comfortably? Tip # 9 Back extension

Desk-side exercise – and lose calories!

Sit upright with your hands placed into the small of your back.  Push your hips forwards and your shoulders back, arching the spine.

Are You Sitting Comfortably? Tip # 8 Side bends

Desk-side exercise – and lose calories!

Interlock your fingers behind your head.  Make sure your feet are place in lin with your shoulders, and then lean over to one side to stretch.  Stretch upwards with the top elbow.

Are You Sitting Comfortably? Tip # 7 Chest stretch

Desk-side exercise – and lose calories!

Sit or stand with elbows bent, interlock your fingers behind your back; straighten your arms, turning your elbows slightly in, squeezing

Are You Sitting Comfortably? Tip # 6 Reach outs

Desk-side exercise – and lose calories!

Interlock your fingers with palms facing forward, push out as far as possible, allowing the should to round forwards.

Are You Sitting Comfortably? Tip # 5 Reach ups

Desk-side exercise – and lose calories!

Interlock your fingers; turn your palms away from you.  Straighten your arms and reach upwards over your head and slightly back as far as you can, to increase the stretch.

Are You Sitting Comfortably? Tip # 4 Neck extension

Desk-side exercise – and lose calories!

Interlock your fingers behind your neck, and support it while you look slightly upwards

Are You Sitting Comfortably? Tip # 3 Neck flexion

Drop your head forward, interlock your fingers and rest on head allowing the weight of your relaxed arms to help the head towards the chest.

Roller Banners – for the vertically challenged!

The average height of a roller banner, you know the ones that arrive in a neat carry-case, retractable, is 6’ 5”.

I’m 5’ 4½”.  So opening the case, pulling out the banner, hooking the looong pole into the top of the banner, takes some doing, (standing on a chair is not an option, borrowing a tall person – maybe, but not always readily available) unless you have a method.

And I have the perfect method!

To extend the Roller Banner

• Remove the banner from the case
• Remove the folded pole from the banner insert
• Extend the pole to full size
• Place roller banner on the floor
• Insert the pole into the metal casing hole

Important
Do not pull out banner feet at this stage

• With plenty of room behind you, hold the pole, grip the top of the roller banner firmly, walk backwards pulling out the banner horizontally as you go – roughly shoulder height.
• With the banner fully extended (still roughly shoulder height) hook the pole into the top of the banner.
• Push the banner into the upright position
• Pull out banner feet.
• Bingo – one fully extended roller-banner!

To collapse the Roller Banner

• Push the banner feet back into the base
• Reverse above details.

Are You Sitting Comfortably? Tip # 2  Neck rolls

Looking forward, slowly allow your head to relax to the left side, bringing your ear towards your shoulder, stretch and hold before straightening.  Repeat with the right side.  Pull your chin in and lower towards your chest, hold then turn your head slowly to the right to look over your shoulder, hold and turn back slowly to the centre.  Repeat turning to the left

Are You Sitting Comfortably? Tip # 1 Shoulder shrugs

Desk-side exercise – and lose calories!

With arms hanging by your sides, raise your shoulders upwards and hold, then let them drop down and relax. Repeat…