Leisure and Cultural Services Department - Healthy Exercise for All CampaignLeisure and Cultural Services Department
Co-organizer
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 Exercise | Stretching Exercise |
|---|---|
| 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
 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 or too quickly.) |
Neck Stretch  Look forward, stretch your neck toward the right slowly. Return to starting position and stretch your neck toward the left. (Note: Avoid drawing the neck forward too hard.) |
Looking Up and Down   (Note: Remember not to lean the head backward too much.) |
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| Mobility Exercise | Stretching Exercise |
| 2. Shoulders Shoulders Rotation
 Bring your shoulders forward and inward. Lift your shoulders and rotate toward the back. Repeat 8 times.  Bring your shoulders backward and inward. Lift your shoulders and rotate toward the front. Repeat 8 times. |
Shoulder Stretch with Elbow Pull  Raise and rest your right arm on your left shoulder. Pull your right elbow toward the body with your left hand. Return to starting position and repeat with the other arm. |
Shoulder Stretch with the 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 on the other side. (Note: You are advised to use the chair with a fixed back.) |
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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 toward the left, return to starting position and repeat on the other side. (Note: Avoid drawing the neck downward too hard.) |
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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. |
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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. |
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| Mobility Exercise | Stretching Exercise |
| 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 toward 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.) |
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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 on the other side. |
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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.) |
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| Shoulder and Arm Stretch (Interlocking fingers with palms facing in)  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. |
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Shoulder and Arm Stretch
(Interlocking fingers with palms facing out)  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. |
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| Mobility Exercise | Stretching Exercise |
| 4. 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  Sitting Position  Standing Position 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 Exercise | Stretching Exercise |
| 5. Waist and Back Waist Straight and Knee Lift
 Sitting Position  Standing Position |
Upper Body Stretch  Lean your upper back on the chair. Lift your arms overhead. Extend your head, upper body and with waist and back 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. (Note: Avoid leaning the head forward.) |
| Mobility Exercise | Stretching Exercise |
| 6. Hips and Legs Swing 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  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 on the right thigh. Hold your left thigh gently with your left hand. Slowly move your whole body forward while keeping a straight back. Repeat with the other leg after resuming the starting position. |
Upper Leg-Cross Stretch  Stand erect with one hand holding onto the edge of the table or the cupboard for support. Pull your left leg toward the hip with your right hand. Keep your left thigh vertical. Return to the starting position and repeat with the other leg. |
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Turn Waist and Stretch Legs (Elementary)  Sit straight. Cross your left leg over your right knee 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 on the other side. |
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Turn Waist and Stretch 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 on the other side. |
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| Mobility Exercise | Stretching Exercise |
| 7. Calves Toes Pointing Up and Down  Sitting Position (Note : Remember to straignten your legs for the best result.)  Standing Position |
Lower Leg Stretch
 Hold onto the cupboard or onto the edge of the table with one hand or both hands for support. Put one leg forward and bend the knee. Straighten the other leg. Both heels on the floor and toes pointing forward. Return to starting position and repeat with the other leg. (Note: Do not bend the knee of the front leg over the toes.) |
Ankles Rotation Sitting Position  Standing Position |
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| Mobility Exercise | Stretching Exercise |
| 8. Wrists Wrist Rotation
 Rotate your wrists inward. Repeat 8 times. Repeat in the opposite direction. |
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 fingers download. Return to starting position. Repeat with the other hand. |
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.
More information
For details about the “Healthy Exercise for All Campaign”, please call the Leisure and Cultural Services Department (LCSD) 24-hour Customer Hotline at 2414 5555 (This hotline is handled by “1823”) or visit the website of LCSD at www.lcsd.gov.hk/en/healthy.
For more information on health, please call the Health Education Infoline of the Department of Health at 2833 0111 or visit the Centre for Health Protection Website at www.chp.gov.hk