Leisure and Cultural Services Department - Healthy Exercise for All Campaign Brand Hong Kong - Asia's world city
GovHKTraditional ChineseSimplified Chinese Search Site Map Contact Us
Healthy Exercise for All Campaign

Introduction
Physical Activity and Health
Exercise and Health Roving Exhibitions
Physical Fitness
Physical Fitness Challenge Day 2014
Physical Fitness Test for the Community
Interactive Game
Healthy Exercise Ambassador
Fitness Programme for Special Target Groups
Children
Elderly
Persons with Disabilities
Dance for Health
Rope Skipping for Fun
Hiking Scheme
Qualiwalk Scheme
Exercise in the Workplace
Fitness Exercise for Women
Get active and enjoy a healthy life!
Virtual Class for Healthy Exercise
Download Area
Leisures Services
Back to LCSD
Deaprtment of Health
Web Accessibility Conformance Statement
 

Exercise in the Workplace


Foreword
The Importance of Stretching and Relaxation Exercises in the Workplace
Guidelines for Doing Exercise
Mobility and Stretching Exercises
Virtual Class for Exercise in the Workplace
Download pamphlet of Exercise in the Workplace


Mobility and Stretching Exercises


Mobility Exercises Stretching Exercises

Guidance: Practise each movement slowly.

Guidance: Practise 2-4 times for each movement. Hold for about 10-30 seconds each time, you will feel a slight pull in the part of your body being stretched.
1. Neck

Looking at alternate sides

Picture: Looking at alternate sides

Look forward, turn your neck to the right slowly, then back to starting position, and turn your neck to the left. Repeat 4 times. 
(Note: Remember not to turn your neck too many times.)
One-side Neck Stretch

Picture: One-side Neck Stretch

Look forward, stretch your neck towards the right slowly. Return to starting position and stretch your neck towards the left.
(Note: Avoid drawing the neck downward too hard.)

Looking Up and Down

Picture: Looking Up and Down

Draw your chin towards the neck, and lower your head. Return to starting position.

Picture: Looking Up and Down

Return to starting position. Put both hands behind the neck, and keep your head in the midpoint and slightly lean. Return to starting position.
(Note: Remember not to lean the head backward too much.)

Mobility Exercises Stretching Exercises
2. Shoulders

Shoulder Rotations

Picture: Shoulder Rotations

Bring your shoulders forward and inward. Lift your shoulders and rotate towards the back. Repeat 8 times.
Picture: Shoulder Rotations

Bring your shoulders backward and inward. Lift your shoulders and rotate towards the front. Repeat 8 times.
Shoulder Stretch with Elbow Pull

Picture: Shoulder Stretch with Elbow Pull

Raise and rest your right arm on your left shoulder. Press your right elbow towards the body with your left hand. Return to starting position and repeat with the other arm.
Shoulder Stretch with a Chair

Picture: Shoulder Stretch with a Chair

Sit upright, turn your waist to the left, and put your right hand on the left side of the back of the chair.  Lean forward slightly, and draw your chin slightly inward.  Return to starting position and repeat for the other side. 
(Note: You are advised to use the chair with a fixed back.)
Arm and Neck Stretch

Picture: Arm and Neck Stretch

Put both hands behind your neck. Hold your right wrist with your left hand at your left waist or hip. Look forward and stand erect. Slowly stretch your neck towards the left, return to starting position and repeat for the other side.
(Note: Avoid drawing the neck downward too hard.)
Arms Lift with Palms Touching Each Other (Elementary)

Picture: Arms Lift with Palms Touching each other (Elementary)

Look forward, raise both arms with your palms touching each other. Extend your arms upward as far as you can. Then return to starting position.
Arms Lift with Palms Touching Each Other (Intermediate)

Picture: Arms Lift with Palms Touching each other (Intermediate)

Look forward, raise both arms and cross your arms with your palms touching each other. Extend your arms upward as far as you can. Then return to starting position.
Mobility Exercises Stretching Exercises
3. Chest and Back

Folding Shoulders Back and Forth

Picture: Folding Shoulders Back and Forth

Bring your shoulders forward and inward as far as possible. Return to starting position. Bring your shoulders backward. Repeat 8 times.
Stretch your Chest and Bend your Arms

Picture: Stretch your Chest and Bend your Arms.

Stand erect. Put both hands on the back of your waist or your hips. Move your arms towards each other.
Stretch your Chest and Lift your Arms

Picture: Stretch your Chest and Lift your Arms

Stand erect. Put both hands behind your back with fingers interlocked and arms stretched. Raise your arms slowly and bring your shoulders backward. Return to starting position.
(Note: Do not lean forward.)
Shoulder Turn (Elementary)

Picture: Shoulder Turn (Elementary)

Stand next to the wall. Bend your left knee and step forward. Put your right leg behind your left leg and keep it straight. Stretch your left arm to shoulder level with palm on the wall. Lean your left shoulder against the wall as far as possible. Turn your right shoulder slightly to the right. Return to starting position. Repeat for the other side.
Arm Stretch (Intermediate)

Picture: Arm Stretch (Intermediate)

Do it in front of the doorframe. Stand erect with one leg forward and the knee bent. Keep your back leg straight with toes pointing to the front. Stretch both arms to the shoulder level. Hold the doorframe tightly with both hands. Lean forward as far as possible.
(Note: This is a relatively difficult movement. Do it according to your ability. Do sufficient shoulder warm-up exercise beforehand.)
Shoulder and Arm Stretch
(Interlock Fingers)


Picture: Shoulder and Arm Stretch

Interlock your fingers and stretch both arms to the front with palms facing yourself. Bring your shoulders forward and inward while keeping your back straight. Return to starting position.
Shoulder and Arm Stretch
(Anti-interlock Fingers)


Picture: Shoulder and Arm Stretch

Anti-interlock your fingers and stretch both arms to the front with palms facing the front. Bring your shoulders forward and inward while keeping your back straight. Return to starting position.
Mobility Exercises Stretching Exercises
5. Waist

Upper Body Rotation

Picture: Upper Body Rotation

Stand with legs apart and knees bent. Bend your elbows and turn your upper body to the left slowly. Then to the right. Repeat 4 times.
Side Bend

ϡGⰼsy
Sitting Position

ϡGⰼsy
Stand Against the Wall

Sit on the chair. Look forward. Raise your left arm. Put your right hand on your right thigh. Bend your trunk to the right slowly. Return to starting position. Repeat with the other arm.
(You can stand against the wall and do this exercise to achieve better results.)
Mobility Exercises Stretching Exercises
6. Waist and Back

Waist Straight and Knee Lift

Picture: Waist Straight and Knee Lift
Sitting Position
Hold onto the sides of the chair and keep your back straight. Lift your knees one by one. Repeat 4 times

Picture: Waist Straight and Knee Lift
Standing Position
Stand erect and put one hand on the cupboard. Lift your left knee as high as possible. Then stretch your left leg to the back. Repeat 8 times. Repeat with the other leg.
Upper Body Stretch

Picture: Upper Body Stretch

Lean your upper back on the chair. Lift your arms overhead.
Extend your head and upper body as far as possible. Keep your feet on the floor.
Waist Extension

Picture: Waist Extension

Look forward. Move your chin downward. Put both hands on the back of your waist. Push your hips and waist slightly forward. Keep your neck and upper body straight. Return to starting position.
(Note: Do not lean your neck and waist excessively backward.)
Back Stretch

Picture: Back Stretch

Stand against the wall with upper back stretched against it. Look forward. Move your chin downward. Put both hands at the back of your waist. Slightly draw your abdomen inward so as to push your back against the wall. Arch your waist suitably. Return to starting position.
(Note: Avoid leaning the head forward.)
Mobility Exercises Stretching Exercises
6. Hips and Legs

Swing your Leg Back and Forth

Picture: Swing your Leg back and forth

Hold onto the edge of the table or the cupboard with a hand to maintain balance, straighten your right leg and swing it forward and backward. Repeat 8 times. Repeat with the other leg.
(Note: Avoid vigorous swinging movements.)
Seated Hamstring Stretch

Picture: Seated Hamstring Stretch

Sit on the edge of the chair. Straighten your left leg with the heel touching the floor and toes pointing upward.
Sit erect and keep a straight back.
Put your right hand (or right arm) on the right knee (or the right leg).
Hold your left leg gently with your left hand. Slowly glide your left hand forward along the leg.
Release your left hand to resume the starting position. Repeat with the other leg.

Upper Leg-Cross Stretch

Picture: Upper Leg-Cross Stretch

Stand erect with one hand holding onto the edge of the table or the cupboard for support.
Pull your right leg towards the hip with your left hand.
Keep your right thigh vertical. Return to the starting position.
Repeat with the other leg.
Turn your Waist and Stretch your Legs (Elementary)

Picture: Turn your Waist and Stretch your Legs (Elementary)

Sit straight. Cross your left leg over your right leg and press your left knee lightly with your right hand.
Hold onto the back of the chair gently with your left hand for support. Turn to the left with the waist as the turning point. Look forward or turn your head to the left. Return to starting position and repeat for the other side of the waist.
Turn your Waist and Stretch your Legs (Intermediate)

Picture: Turn your Waist and Stretch your Legs (Intermediate)

Sit straight. Raise your left knee and put your left leg on the outer side of your right leg. Encircle your left knee with your right arm. Press your right forearm lightly with your left hand. Look forward or turn your head to look left. Return to starting position and repeat for the other side.
Mobility Exercises Stretching Exercises
7. Calves

Toes Pointing Up and Down

Picture: Toes Pointing Up and Down
Sitting Position
Lift both heels off the floor and point the toes up and down. Do it with alternate feet. Repeat 8 times.

Picture: Toes Pointing Up and Down
Standing Position
Hold onto the edge of the table or the cupboard with a hand. Then lift either of your heels off the floor. Point the toes up and down with one leg. Return to starting position and repeat with other leg.

Lower Leg Stretch

Picture: Lower Leg Stretch

Hold onto the cupboard or onto the edge of the table with one hand or both hands for support. Both heels on the floor and put one leg forward and bend the knee. Straighten the other leg with its toes pointing to the front. Return to starting position and repeat with the other leg. (Note: Do not bend the knee of the front leg over the toes)
Ankles Rotations

Picture: Ankles Rotations
Sitting Position
Sit upright. Life heels off the floor and rotate both ankles inward for 8 times. Return to starting position. Repeat it but rotate the ankles in the opposite direction.

Picture: Ankles Rotations
Standing Position
Hold onto the edge of table or the cupboard with one hand. Then lift either of your heels off the floor. Point the toes up and down with one leg. Return to starting position and repeat with the other leg.
Mobility Exercises Stretching Exercises
8. Wrists

Wrist Rotation

Picture: Wrist Rotation

Rotate your wrists inward. Repeat 8 times. Repeat in the opposite direction.
Wrist Bend

Picture: Wrist Bend

Stretch your right arm with the fingers upward. Slightly bend your right wrist backward with your left hand. Return to starting position.
Repeat the movement with the palm facing downward. Return to starting position. Repeat with the other hand.
Picture

Doing mobility and stretching exercises just for a couple of minutes in the workplace is not enough to keep you healthy. You may take part in any physical or sport activity you like during your leisure time, taking into account your own physical condition. Once you get into the habit of exercising for 30 minutes a day, you can remain healthy and fit with an abundance of energy to meet the never-ending challenges at work.

To prevent injury, warm up and cool down sufficiently before and after exercise. In case of feeling unwell when exercising, stop the activity immediately and seek professional advice. People with chronic illnesses or those who never exercise should consult their doctor before they start an exercise programme to ensure safety.

For details about the Healthy Exercise for All Campaign, please call the Leisure and Cultural Services Department 24-hour hotline at 2414 5555 or visit the website of the department at www.lcsd.gov.hk/healthy/en

For more information on health, please call the 24-hour health education hotline of the Department of Health at 2833 0111, or visit the website of the Central Health Education Unit of the department at www.cheu.gov.hk.

Previous Page
Organized by  
Back to LCSD Health Department
 

Acknowledgement to the organizations for the provision of information :

Physical Fitness Association of Hong Kong, China

Hong Kong Physiotherapy Association

 

 
2003| Important notices | Privacy policy Last revision date: 7 July, 2014