Docking Pose Assessment: The importance of keeping your GARD up
QUAD PULL AND POSE TILT YOUR WORLD...QUAD PULL AND POSE Stand straight, and hold onto your desk....
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QUAD PULL AND POSE Stand straight, and hold onto your desk. Reach one arm back to grab your ankle. Push out your hips and strike a pose for a feel-good quad stretch. HOLD 20–30 SECONDS. REPEAT OPPOSITE SIDE. SPRING-LOADED SQUATS Stand strong with feet shoulder- width apart. Push your hips back and bend your knees. See how low you can go, pause, then slowly spring back to standing. REPEAT 10 REPS. HEART OPENER Interlace your hands behind your lower back. Straighten your arms and move your hands out to open up your chest and heart. HOLD 20–30 SECONDS. BACK STRETCH BLISS Interlace your hands in front between your shoulders. Push them out straight to feel an I-can’t- believe-I-didn’t try-this-before stretch in your upper back. HOLD 20–30 SECONDS. TILT YOUR WORLD Take a seat and place your feet flat on the floor. Move your hand to the side of your head. Tilt your ear slowly toward your shoulder. HOLD 20–30 SECONDS. REPEAT OPPOSITE SIDE. POWER PUSH-OFFS Put your hands on the desk shoulder-width apart, and take two large steps back. Lower your body, pause and slowly push back to starting position. REPEAT 10 TIMES. LEG LIFT-OFF Sit comfortably with your feet on the floor, and stretch one leg in front of you. Hold tight for two seconds and slowly lower it back down. REPEAT 10 REPS PER LEG. TICK-TACK-TOES Stand next to your desk and grab on for support. Now onto your tippy-toes by raising your heels off the floor ballerina style. REPEAT 10 REPS. Change the way you work every 30 minutes www.ergotron.com/tips #SitStandSwitch Support your sit-stand routine for a feel-good work day. with stretches and exercises
Transcript of QUAD PULL AND POSE TILT YOUR WORLD...QUAD PULL AND POSE Stand straight, and hold onto your desk....
QUAD PULL AND POSE Stand straight, and hold onto your desk. Reach one arm back to grab your ankle. Push out your hips and strike a pose for a feel-good quad stretch.
HOLD 20–30 SECONDS. REPEAT OPPOSITE SIDE.
SPRING-LOADED SQUATS Stand strong with feet shoulder-width apart. Push your hips back and bend your knees. See how low you can go, pause, then slowly spring back to standing.
REPEAT 10 REPS.
HEART OPENER Interlace your hands behind your lower back. Straighten your arms and move your hands out to open up your chest and heart.
HOLD 20–30 SECONDS.
BACK STRETCH BLISS Interlace your hands in front between your shoulders. Push them out straight to feel an I-can’t- believe-I-didn’t try-this-before stretch in your upper back.
HOLD 20–30 SECONDS.
TILT YOUR WORLD Take a seat and place your feet fl at on the fl oor. Move your hand to the side of your head. Tilt your ear slowly toward your shoulder.
HOLD 20–30 SECONDS. REPEAT OPPOSITE SIDE.
POWER PUSH-OFFS Put your hands on the desk shoulder-width apart, and take two large steps back. Lower your body, pause and slowly push back to starting position.
REPEAT 10 TIMES.
LEG LIFT-OFF Sit comfortably with your feet on the fl oor, and stretch one leg in front of you. Hold tight for two seconds and slowly lower it back down.
REPEAT 10 REPS PER LEG.
TICK-TACK-TOES Stand next to your desk and grab on for support. Now onto your tippy-toes by raising your heels o� the fl oor ballerina style.
REPEAT 10 REPS.
Change the way you work
every 30 minutes
www.ergotron.com/tips
#SitStandSwitch
Support your sit-stand routine
for a feel-good work day.
with stretchesand exercises
