Employees don’t have to join a health club or get specialized training to relieve the achy discomfort of repetitive motion or too much sitting. These simple stretching exercises can be done at any workstation.
Employees don’t have to join a health club or get specialized training to relieve the achy discomfort of repetitive motion or too much sitting. These simple stretching exercises can be done at any workstation.
Look, no hands! Stand up and sit down several times without using the hands. This helps develop core and back strength.
Ditch the chair. Exchange a traditional desk chair for an exercise ball for a while each day. Sitting on the ball engages muscles in the back, legs, and backside in order to stay balanced. In some workplaces, workers are experimenting with sit/stand workstations.
Shoulder shrugs. This exercise can help release muscle in the neck and shoulders. Inhale deeply and shrug your shoulders, lifting them toward your ears. Release the stretch and repeat several times. Slowly shaking the head, as if saying no, provides another good stretch.
Air circles. Stretch arms out in front and clench both fists. Make small air circles —10 in one direction, then 10 in the opposite direction.
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Posture pose. This move will stretch the muscles in your back, sides, and arms. From a seated or standing position lace the fingers together and stretch them toward the ceiling. Breathe deeply as you stretch as high as you can. Then exhale, open the arms, and sweep them down. Repeat 8 to 10 times.
Point and stretch. Pointing the fingers is good for the hands, wrists, and forearms. Stretch one hand out in font and point the fingers to the floor. Use the opposite hand to gently increase the stretch by pushing the fingers toward the body. Switch hands.
Torso twist. Stand behind a sturdy chair and grab the back of it with one hand. Then grab the arm of the chair with the opposite hand. Gently twist your torso toward the back of the room. Hold the twist, come back to neutral, and repeat on the other side.
Big hug. Hug yourself, placing your right hand over your left shoulder and the left hand on the right shoulder. Breathe in and out, releasing the often-tight area between the shoulder blades.
Leg hug. Sit on the edge of a nonrolling chair with feet together and flat on the floor. Lean over with chest to knees and let the arms dangle loosely to the floor. Bring your hands behind your legs with the right hand grasping the left wrist, forearm, or elbow, as the left hand grasps the right. This will stretch the back, shoulders, and neck.
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Unlike many training solutions available on the market today, BLR’s Employee Training Center courses are routinely reviewed and updated to reflect changes in federal regulations or best practices. Each training course is developed by BLR lawyers, industry experts, and instructional designers who have experience across a wealth of industries, topics, and compliance areas.
Courses keep participants interested with engaging audio, built-in exercises, and key points to remember. At the completion of every course, individuals take a quiz designed to test for competency in all the course material presented. Quiz results and course completion times are automatically recorded.
Every course can be tailored with supporting and custom documents. BLR provides supporting documents for courses that include complete slide show notes and the answer key for the included quiz. As the administrator, you have the option of displaying uploaded documents and requiring review before the session begins. This is especially useful for company policies or worksite-specific information. Supporting materials can be added, edited, or removed at any time.
With only a few minutes’ setup, you company will have a complete Web-based training program with professionally developed courses, employee testing capabilities, and systematic documentation of employee training sessions and scores. And remember, BLR Employee Training Center courses can be delivered at individual employee desks, in computer centers, at training kiosks, or even in a classroom.
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