Mobility Exercises	Stretching Exercises
Guidance: Practise each movement slowly.	Guidance: Practise 1-2 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 Look forward, turn your neck to the right slowly, then back to starting position, and turn your neck to the left. Repeat 4 times. (Remember not to turn your neck too many times.)	One-side Neck Stretch Look forward, stretch your neck towards the right slowly. Return to starting position and stretch your neck towards the left. (Avoid drawing the neck downward too hard.)
	Looking Up and Down Draw your chin towards the neck, and lower your head. Return to starting position. Put one or both hands behind the neck, and slightly lean your head backward. Return to starting position. (Remember not to lean the head backward too much.)
Mobility Exercises	Stretching Exercises
2. Shoulders Shoulder Rotations Bring your shoulders forward and inward. Lift your shoulders and rotate towards the back. Repeat 8 times. Bring your shoulders backward and inward. Lift your shoulders and rotate towards the front. Repeat 8 times.	Shoulder Stretch with Elbow Pull Raise and rest your right arm on your left shoulder. Pull 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 Sit upright, turn your waist to the left, and put your right hand on the left side of the back of a chair. Lean forward slightly, and draw your chin slightly inward. Return to starting position and repeat for the other side. (You are advised to use a chair with a fixed back.)
	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. (Avoid drawing the neck downward too hard.)
	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) 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.
	Arm Lift against the Wall Stand next to the wall. Raise your right arm and extend it as far as possible. Return to starting position. Repeat with the other arm.
Mobility Exercises	Stretching Exercises
3. Chest and Back 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 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 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) 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) Stand erect with one leg forward and the knee bent. Keep your back leg straight with toes pointing to the front. Stretch arms behind your back to or below shoulder level. Hold the doorframe tightly with both hands. Lean forward as far as possible. Return to starting position. (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 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. 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
4. Wrists Wrist Rotation Rotate your wrists inward. Repeat 8 times. Repeat in the opposite direction.	Wrist Bend Stretch your right arm with the palm facing the front. Slightly bend your right wrist backward with your left hand. Return to starting position. Repeat the movement with the palm facing yourself. Return to starting position. Repeat with the other hand.
Mobility Exercises	Stretching Exercises
5. Waist 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 Sit on a 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 Hold onto the sides of the chair and keep your back straight. Lift your knees one by one. Repeat 4 times. Stand erect and put one hand on the back of the chair. 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 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 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 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. (Caution: Avoid leaning the head forward.)
Mobility Exercises	Stretching Exercises
7. Hips and Legs Swing your Leg back and forth Hold onto the edge of a table or a cabinet with a hand to maintain balance, straighten your right leg and swing it forward and backward. Repeat 8 times. Repeat with the other leg. (Caution: Avoid vigorous swinging movements.)	Seated Hamstring Stretch Sit on the edge of a 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 Stand erect with one hand holding onto a table or a cabinet 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) 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 a 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) 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
8. Calves Toes Pointing up and down Lift both heels off the floor and point the toes up and down. Do it with alternate feet. Repeat 8 times. Hold onto the back of a chair or onto a table 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.	Lower Leg Stretch Hold onto the back of a chair or onto a table with one hand or both hands for support. 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.
Ankles Rotations Sit upright. Lift 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. Hold onto the back of a chair or onto a table with a hand. Lift one of your heels off the floor and rotate ankle inward 8 times. Repeat in the opposite direction. Return to starting position and repeat with the other leg.

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 physician before they start an exercise programme to ensure safety.

For information on the "Healthy Exercise for All Campaign", please call the Government hotline at 1823.

For more information on health, please call the hotline of the Department of Health at 2833 0111 or visit the website at www.cheu.gov.hk/.

Acknowledgements: Special thanks to the Physical Fitness Association of Hong Kong, China for their help in producing the content of Exercise in the Workplace.

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