If your job demands that you sit for extended periods of time, you probably experience muscle tension, stiffness, and strain on your neck, arms, wrists, hands, back, and legs. Over time this can result in RSI (repetitive stress injury) such as carpal tunnel syndrome, tendonitis, muscle strain and back pain.
Simply stretching for a few minutes every hour relaxes your muscles, instantly relieves stress and gives your body and mind a boost of energy. It also strengthens and tones your muscles and improves your posture. And adding some deep breaths will provide extra oxygen to the blood and sharpen your mind.
Be proactive and prevent injury by taking short breaks with these easy stretches and strengthening exercises developed by Physical Therapist Timothy J. Caruso PT, MBA, MS, Cert. MDT, CEAS, founder of Chicagoland Performance Consultants. Tim has been involved with the dental community for many years as an educator, consultant and speaker in the areas of exercise, ergonomics, wellness and injury prevention.
The Just Move It exercise poster is a handy at a glance reference for daily stretching and strengthening routines specifically designed to reduce the pain and stress caused by static sitting. Transform you next coffee break into an exercise break and Just Move It towards better health.
Join our E-Newsletter to receive monthly exercise and ergonomic tips.
24" x 36" High Quality Printed Poster
When performing these exercises on the evolution posture chair one should not experience any undue stress, strain, pain or discomfort. There may be a sense of stretching, pressure or pulling. If you feel any discomfort beyond that, you should stop and consult your physician immediately. Following the exercises, you may feel some soreness, stiffness or achiness which should not last more than one day. Please note that these exercises are not a substitute for a complete musculoskeletal examination. If you have any questions about the appropriateness for, please consult your physician.
Start by lying on your side with your elbow on the ball and your legs stretched out, staggering one foot in front of the other. Keeping your body straight, lift yourself off of the ball and count out loud 5 to 10 times while breathing in & out slowly. Return to start position. Perform this exercise one to two times a day. If this is too difficult, if you feel too unsteady or if you are straining, repeat the same steps without lifting yourself off of the yoga ball chair.
Start seated on the ball. Slowly roll the ball out toward your legs until the ball is at your mid back with hands intertwined behind your head. Gently tuck your chin to your chest and curl your shoulder off of the ball and count out loud 5 to 10 times while breathing in & out slowly. Return to start position; perform this exercise one to two times a day.
These exercises were designed by Timothy J. Caruso PT, MBA, MS, Cert. MDT, CEAS, founder of Chicagoland Performance Consultants. Tim has been involved with the dental community for many years as an educator, consultant and speaker in the areas of exercise, ergonomics, wellness and injury prevention.
Tim is the presenter of Survival of the Fittest—a fun, interactive class that leads you through a series of ball exercises designed to combat stressors in the workplace. Posture Perfect Solutions is proud to sponsor this hands-on, effective lecture. And you get a FREE ball just for attending! If you’re interested in Tim’s course, contact us for more information.
*And be sure to stay tuned for our upcoming CD featuring 100 exercise positions for maximum health.
*Waiver and Release I acknowledge that any type of exercise and stretching involves a risk of injury. I hereby agree to waive any claims I may have against Timothy Caruso, & Posture Perfect Solutions and hereby agree to release and hold harmless Timothy Caruso & Posture Perfect Solutions for any injuries, damages or loss to my person or property that I may experience related to my participation in these exercises or any claim, demand, injury or damages whatsoever including without limitation, those damages or injuries resulting from acts of active or passive negligence on the part of the exercise participant. By participating in these exercises, I understand & agree.