The Fitness Center

Avenues to Health and Fitness page   Get $5 for opening your new PayPal Account! Pay online securely and conveniently with your credit card or checking account.  Find Great Deals at Health Resources:  Allergy Learning Lab  American Heart Association   Asthma Learning Lab   Center for Disease Control  Dr. Koop Food and Drug Administration HEADtalk Mayo Clinic Merck Manual - Consumer National Institutes of Health National Library of Medicine Prescription Drugs Programs to Go Web MD Fitness Resources: Globalfit American Council on Exercise Just Move.org Just Walk Nutrio FitDay Mayo Clinic - Exercise Planner Mayo Clinic - Weight Planner Calorie Control Council Food Finder American Dietetic Assoc. Nutritiously Gourmet

Start with Stretching Exercises...

It’s not just for those doing "physical" work. Everyone can benefit from doing a series of simple stretch exercises during and before the work day. Stretches help reduce injuries, including symptoms associated with Cumulative Trauma Disorders, (CTD’s), or Repetitive Strain Injuries, (RSI’s).

Discussion Points:

• Stretch only to a point of slight tension.
• Stretch slowly, never bounce.
• Keep control of each stretch.
• Breathe normally throughout each exercise.
• Stretch within your own limits

Wrist
Place palms together at chest level. Keep fingers closed and hand together. Tilt both hands to one side. Hold for 5 seconds. Move hands back to center. Repeat on other side.

Fingers
Start with hands in relaxed fist positions. Extend one finger at a time. Place fingertip on table edge. Slowly lower wrist until a slight stretch is realized. Hold for 5 seconds. Repeat on each individual finger and thumb.

Neck
Start in an upright, seated position with back against chair. Relax shoulders, Slowly lower chin toward chest. Return to neutral position.

Forearm
Start in an upright, seated position close to table or desk. Turn palms facing forwards with fingertip pointing down. Rest fingertips against table edge and gently press palms forward. Hold for 5 seconds.

Back Extension
Start in an upright, seated position. Put both hands on waist or at lower back. Pull stomach in. Relax shoulders. Pull elbows back and press chest forward. Allow a slight arch in lower back. Hold for 15 to 30 seconds.

Remember not to overdo it. Stretching should never hurt.