THE OFFICE 10. using the Body Bar FLEX. Stretching & Strengthening Exercises you can do in 10 minutes at your desk!

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Thomasine Hamilton
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1 THE OFFICE 10 using the Body Bar FLEX Stretching & Strengthening Exercises you can do in 10 minutes at your desk! 1

The Body Bar FLEX and T H E O F F I C E 1 0 Workout The Body Bar FLEX OFFICE 10 is an energizing set of exercises, which can be performed in about 10 minutes, while sitting at your desk or work

2 The Body Bar FLEX and T H E O F F I C E 1 0 Workout The Body Bar FLEX OFFICE 10 is an energizing set of exercises, which can be performed in about 10 minutes, while sitting at your desk or work station. Transition from one exercise to the next is easy and quick. The program is time-efficient, and by design maximizes the fitness outcome in short sessions. The Body Bar FLEX variable resistance bar is a unique fitness device, ideal for developing functional strength, flexibility, and endurance for total body conditioning. Lightweight and portable, it can be used to stretch and strengthen the entire body even while sitting! The 48-inch, 20-lb resistance Body Bar FLEX is recommended. The bar weighs only 27-ounces; the resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. When bent into the shape of a U, the 20-lb resistance bar delivers between 1 and 10 pounds of force to each arm/hand. The bar is meant to be bent while performing a variety of exercises and movements. NOTE: the bar should not be bent beyond a semicircle or U shape the fiberglass rod inside may lose its resistance. 2

3 T H E O F F I C E 1 0 Exercises using the Body Bar FLEX The OFFICE 10 program takes advantage of the resistive qualities of the Body Bar FLEX. The bar is ideal for the varied types of exercises incorporated in this group: STRETCHING. Allows the joints and muscles to move effectively through their full and normal range of motion. ISOTONIC. These exercises develop muscular strength and endurance through multiple repetitions, while recruiting deep core muscles. ISOMETRIC. Bending and holding the Body Bar FLEX is an excellent way to build strength and joint stability, while constantly engaging the core. COMPOUND. Integrated movement patterns where more than one muscle group is worked at a time. OSCILLATORY DYNAMIC INTERTIAL RESISTANCE. Holding the bar in the center with either one or both hands and shaking it, causing the bar to vibrate rapidly. The hands and arms are held in various positions, offering a remarkably effective way to strengthen and tone the short fiber muscles of various muscle groups, and condition them at the same time. The short, dynamic, inertia-based movements, coupled with the resistance inherent to the Body Bar FLEX, help bring the muscles to a heightened state of fatigue, and very quickly. 3

What Fitness Professionals are saying about the Body Bar FLEX and T H E O F F I C E 1 0 Workout You can do repetitions to develop strength and dynamic flexibility.

But, one of my favorite things I love about the Body Bar FLEX is because it s so light, you can move through three-dimensional movement patterns to develop functional mobility, stability, as well as

4 What Fitness Professionals are saying about the Body Bar FLEX and T H E O F F I C E 1 0 Workout You can do repetitions to develop strength and dynamic flexibility. Or, simply hold it in an isometric contraction. That helps develop joint stability as well as core conditioning. But, one of my favorite things I love about the Body Bar FLEX is because it s so light, you can move through three-dimensional movement patterns to develop functional mobility, stability, as well as strength and agility. Basically, we re training movement rather than muscle. I have found that exerting one s muscles during the work day is relaxing, relieves some stress, and the pump feels good! The Body Bar FLEX is unlike any other resistance training tool, as it creates long, lean muscle definition without putting too much stress on joints and ligaments. Body Bar FLEX is all about range and plane change. It s an extremely effective tool for functional training. My clients are getting STONGER and LEANER with it. And, the vibration series is a HUGE hit!! Our hectic lives don t always allow us to make time for the gym. Having the Body Bar FLEX at your office is perfect! You can squeeze in a quick workout of 10 or 15 minutes each day. It all adds up! 4

5 PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretches and strengthening exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching and strengthening exercise Do Not Hold Your Breath. Use slow and controlled movements throughout each exercise. All exercises are performed seated. Your legs can be together, or slightly apart, with feet flat on the floor, to provide a good base prevent your chair from moving at all times. 5

6 STRETCHES Stretching allows the joints and muscles to move effectively through their full and normal range of motion. The stretching exercises shown in this presentation may be performed several times during the work day, as well as before, during, or after any exercise program or sport participation. 6

Shoulder Raise Grasp the Body Bar FLEX lightly, with arms extended out in front of you, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing down.

7 Shoulder Raise Grasp the Body Bar FLEX lightly, with arms extended out in front of you, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing down. Slowly raise both arms until the bar is above and slightly behind your head. Maintain an erect position. This will produce a gentle stretch to the arms, shoulders, and back. Hold the stretch for 3 to 5 seconds and then lower your arms. Perform a number a slow repetitions. Keep your upper body erect and your abdominals tight. 7

Pull gently to the left with the left hand while maintaining an erect position or bending slightly to the left do not simply lean over.

8 Overhead Stretch Grasp the Body Bar FLEX with arms extended overhead, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing forward. Pull gently to the left with the left hand while maintaining an erect position or bending slightly to the left do not simply lean over. This will pull the right arm toward the left and produce a gentle stretch to the right side of the body. Hold the stretch to the left side for 3 to 5 seconds, and then reverse the procedure to the right side. Perform a number a slow stretches to each side. 8

With abdominals tight, slowly rotate your upper body to the left, keeping the bar in the same plane as the upper body. Do not pull with the hands.

9 Stretch by Spinal Rotation Sit up straight, chest lifted, with your elbows out to the sides and arms bent to 90-degrees. Place the Body Bar FLEX behind your shoulders, resting on the upper portion of your biceps. With abdominals tight, slowly rotate your upper body to the left, keeping the bar in the same plane as the upper body. Do not pull with the hands. Maintain both hips in contact with the chair. Your head should follow the movement of your arms. Hold the stretch for a count of 3 to 5. Then rotate slowly to the right and hold for a count of 3 to 5. Perform a number of repetitions to each side, using slow and controlled movements throughout. 9

Remaining as lifted as possible in your torso, tilt your upper body to the left. This will stretch the right obliques.

10 Stretch by Lateral Flexion Sit up straight, chest lifted, with your elbows out to the sides and arms bent to 90-degrees. Place the Body Bar FLEX behind your shoulders, resting on the upper portion of your biceps. Remaining as lifted as possible in your torso, tilt your upper body to the left. This will stretch the right obliques. The bar will help keep your arms in the same plane as the upper body. Hold the stretch for a count of 3 to 5. Next, lean to the right and hold for a count of 3 to 5. Perform a number of repetitions to each side, with all movements slow and controlled. Continue to breathe normally throughout the stretch. 10

Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows.

The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises.

11 Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows. Holding the bar firmly (but not tightly), twist the soft exterior covering of the bar by rotating both hands in opposite directions. The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises. Rotate each hand in the opposite direction, while raising and lowering the ends of the bar accordingly. Repeat for a number of repetitions. The intensity of this exercise can be enhanced by increasing the amount of twist resistance that is created in the soft exterior rubber covering of the Body Bar FLEX. To do this, release the grip slightly of the hand that rotates with hand down and knuckles rotating forward. Quickly reach slightly farther forward around the surface of the bar with the same hand and resume the grasp on the bar as this hand begins to rotate in the upward direction. The other hand maintains its grasp of the bar throughout this enhanced movement. A greater degree of resistance is realized by this reach around movement during the hand rotation. Continue this process until the twisting resistance is at the increased level desired. Then reverse the process by switching the function of each hand. This will balance the toning and strengthening of the muscles in both wrists and forearms. Perform this exercise for a time period that is comfortable. 11

12 STRENGTHENING The following exercises will develop muscular strength and endurance through isotonic movement: performing multiple repetitions, while recruiting the deep core muscles. Many may also be performed isometrically: bending and holding the bar for several counts, to build strength and joint stability, while constantly engaging the core. The 20-lb resistance Body Bar FLEX is used in the following strengthening exercises. For added resistance, use the 40-lb Body Bar FLEX Power or 40-lb Body Bar FLEX Power and Weighted. 12

Keep a soft grip with your hands, feet firmly on the floor, elbows soft, and your head held in a neutral position.

13 Bicep Curl Hold the Body Bar FLEX horizontally in front of you, with hands at or near each end of the bar, palms facing up. As you exhale, draw the abdominals tightly inwards and bend the bar into a U shape, squeezing your biceps. Keep a soft grip with your hands, feet firmly on the floor, elbows soft, and your head held in a neutral position. Repeat for a number of repetitions, with all movements slow and controlled. For the benefits of an isometric contraction, hold each curl for a count of 3 to 5. Always keep control as you allow the bar to straighten to the start position. 13

Pull Down Place the Body Bar FLEX vertically behind your left shoulder, grasping the upper end of the bar with your right hand, palm facing forward.

Maintaining an upright torso, engage your abdominals, and pull down on the bar with your right hand until that hand is at chest level.

14 Pull Down Place the Body Bar FLEX vertically behind your left shoulder, grasping the upper end of the bar with your right hand, palm facing forward. Anchor the lower end of the bar at your left hip with your left hand, palm facing to the rear. The bar can rest on the seat of your chair. Maintaining an upright torso, engage your abdominals, and pull down on the bar with your right hand until that hand is at chest level. Position your right hand and elbow such that you can pull down on the bar while keeping your head erect. Do not bend forward. Repeat for a number of repetitions, and then switch hand and bar positions to pull down with your left hand. All movements are slow and controlled, while breathing regularly throughout. Once again, for the benefits of an isometric contraction, hold each pull for a count of 3 to 5. Always keep control as you allow the bar to straighten to the start position. 14

Perform a number of repetitions, using slow and controlled motion throughout.

15 Chest Press Grasp the straight Body Bar FLEX at each end, with palms down, holding it at chest level. Your arms are extended, with elbows soft. Bend the bar slowly into the shape of an arc, or upside down U. Note: do not bend the bar in an arc greater than a semi-circle. Perform a number of repetitions, using slow and controlled motion throughout. In applying force to each end of the bar, focus on bringing the ends of the bar towards each other with forearms remaining approximately parallel during bending. This will focus more effort to the pectoral muscles. For the benefits of an isometric contraction, hold each press for a count of 3 to 5. Always keep control as you allow the bar to straighten to the start position. 15

Triceps Press Place the Body Bar FLEX vertically next to your left leg, with one end on the floor next to the left side of your chair.

leg. Sit tall, tighten the back of your left arm, and press down on the bar with your left hand, pushing the top portion of the bar away from you.

Your feet remain planting firmly on the floor, with both elbows soft. Allow the bar to straighten.

16 Triceps Press Place the Body Bar FLEX vertically next to your left leg, with one end on the floor next to the left side of your chair. Place your left palm at the top of the bar, and reach across with your right hand to grab the middle of bar, anchoring it against the chair or your left leg. Sit tall, tighten the back of your left arm, and press down on the bar with your left hand, pushing the top portion of the bar away from you. Keep your shoulders, spine, and head neutral and take care not to lean to the left or forward as you press down with your hand. Your feet remain planting firmly on the floor, with both elbows soft. Allow the bar to straighten. Perform a number of repetitions, and then repeat on the other side. All movements are slow and controlled. For the benefits of an isometric contraction, hold each press for a count of 3 to 5. Always keep control as you allow the bar to straighten to the start position. 16

Sit tall, engage your core, and bend both elbows, pulling them back and in to your sides, bending the bar back into a U shape, while pulling your shoulder blades towards one another.

17 Back Pull with Knee Up Lift your right leg with knee bent and toes pointing down. Place the Body Bar FLEX across the front of your right knee, holding the bar at the ends with arms straight and hands in an overhand grip. Sit tall, engage your core, and bend both elbows, pulling them back and in to your sides, bending the bar back into a U shape, while pulling your shoulder blades towards one another. Keep your shoulders down and back, avoiding shrugging them up keep lots of space between your shoulders and ears, maintaining a long neck. Straighten your arms and allow the bar to return to the start position. Repeat for a number of repetitions. Then lift your left knee and repeat. Breathe regularly during the pull do not hold your breath. For the benefits of an isometric contraction, hold each pull for a count of 3 to 5. Always keep control as you allow the bar to straighten to the start position. 17

Walk Up Walk Down Sit at the edge of your chair, feet side by side.

lightly grasping the bar at about waist level.

At the top, inhale and stand tall, with tall torso, and hands placed palms down at the top of the bar.

18 Walk Up Walk Down Sit at the edge of your chair, feet side by side. Position the Body Bar FLEX an arm s length away, with the lower end of the bar centered in front of your knees and your hands lightly grasping the bar at about waist level. Exhale and press your feet into the floor, rising off the chair as you walk up the bar, hand over hand. At the top, inhale and stand tall, with tall torso, and hands placed palms down at the top of the bar. Exhale and walk your hands back down the bar, focusing on using your legs as you lower to the chair. Repeat for a number of repetitions, slowly and smoothly. Note: The bar is only used for balance. Do not attempt to pull yourself up with your arms the flexibility in the bar will not allow you to do so. Concentrate on using your legs. 18

Abdominal Crunch Sit at the edge of your chair, with torso erect. Your feet are planted firmly on the floor, with the Body Bar FLEX resting horizontally across your thighs.

Keeping both arms straight with elbows soft, exhale and draw your abdominals in tight, focusing on using your core muscles as you curl your spine forward and press down on the ends of the bar.

19 Abdominal Crunch Sit at the edge of your chair, with torso erect. Your feet are planted firmly on the floor, with the Body Bar FLEX resting horizontally across your thighs. Place your hands at or near the ends of the bar, with open palms facing down. Keeping both arms straight with elbows soft, exhale and draw your abdominals in tight, focusing on using your core muscles as you curl your spine forward and press down on the ends of the bar. Avoid flexing at the hip only. Roll down through your spine, beginning with nodding your chin forward as if your back were against a wall and you were peeling your spine, vertebrae by vertebrae, away from the wall. Your tailbone should tuck under you slightly. Inhale and keep control of the ends of the bar as you slowly return to the upright position, with the torso erect and the bar straight. Perform a number of repetitions, using slow and controlled movements. 19

Oblique Pull Down with Knee Up Position the Body Bar FLEX at a diagonal behind your back, the lower end anchored at your left hip with your left hand and the right end high above and outside of your

Exhale and press down and gently to the left with your right shoulder, while twisting your torso so that the right end of the bar moves down and towards your left hip, flexing and rotating your spine

20 Oblique Pull Down with Knee Up Position the Body Bar FLEX at a diagonal behind your back, the lower end anchored at your left hip with your left hand and the right end high above and outside of your right shoulder. Grasp the high end of the bar with your right hand, elbow slightly bent. The palms of both hands are open and facing forward. Exhale and press down and gently to the left with your right shoulder, while twisting your torso so that the right end of the bar moves down and towards your left hip, flexing and rotating your spine to the left. At the same time, raise your left knee up toward your right shoulder. Allow the bar to bend over your shoulder into a U shape. Your eyes track in the direction of your left palm, head erect do not simply bend over. Keep your hips facing forward. Inhale and return to the start position. Repeat for a number of repetitions, then switch to the other side. Focus on your oblique abdominal muscles doing the work do not simply pull down on the bar. 20

21 COMPOUND MOVEMENTS Incorporating the benefits of both isotonic and isometric exercise, Compound Movements are integrated movement patterns where more than one muscle group is worked at a time. 21

Your elbows will be several inches away from each side of your body.

22 Chest Press & Torso Rotation Sit with feet hip width apart and planted firmly on the floor. Sit tall and grasp the Body Bar FLEX at or near each end, with palms facing down, holding the bar horizontally out in front of you at chest level. Your elbows will be several inches away from each side of your body. Exhale, tighten the abdominals, and press the bar into an upside down U shape making sure the hand and elbow of each arm move together. Now rotate your torso to the left, as you pull the left elbow back to assist with your torso rotation. Inhale and rotate your torso back to the center/start position. Now rotate to the right, pulling your right elbow back to assist the torso rotation. This is one repetition. Perform a number of reps, keeping the bar bent throughout. All movements should be slow and under control. Do not hold your breath. 22

Bicep Curl & Extension Hold the Body Bar FLEX horizontally in front of you, at about chest level, with

As you exhale, draw the abdominals tightly inwards and bend the bar into a U shape, squeezing your biceps.

position. While keeping the bar bent, extend the bar out in front of you until your arms are straight.

23 Bicep Curl & Extension Hold the Body Bar FLEX horizontally in front of you, at about chest level, with hands at or near each end of the bar, palms facing up. As you exhale, draw the abdominals tightly inwards and bend the bar into a U shape, squeezing your biceps. Keep a soft grip with your hands, feet firmly on the floor, elbows soft and your head held in a neutral position. While keeping the bar bent, extend the bar out in front of you until your arms are straight. Bring the bar back into your body and allow the bar to straighten to the start position. Repeat for a number of repetitions, with all movements slow and controlled. 23

Pretzel Grasp each end of the Body Bar FLEX with palms down, and hold it in front of you at chest level.

Holding the contraction, bring your left hand toward your right side and in front of your right hand, as you bring your right hand toward your left side,

Perform this movement slowly, while maintaining control over both ends of the bar at all times.

Slowly allow the bar to straighten as your hands move apart and the bar moves out to your fingertips. Hold the stretch for a count of 3 to 5.

24 Pretzel Grasp each end of the Body Bar FLEX with palms down, and hold it in front of you at chest level. Bend the bar into the shape of an upside down U and hold for an isometric contraction. Holding the contraction, bring your left hand toward your right side and in front of your right hand, as you bring your right hand toward your left side, behind your left hand. Your arms will be crossed, with your right forearm and elbow on top of your left. Perform this movement slowly, while maintaining control over both ends of the bar at all times. Tilt both hands down and allow the bent bar to lower to behind your upper back keep your hands at slightly below shoulder level. Slowly allow the bar to straighten as your hands move apart and the bar moves out to your fingertips. Hold the stretch for a count of 3 to 5. Slowly bring your hands back together, and allow the bar to return to the original, bent position in front of you. Uncross your arms, bringing your left hand back in front of your right as your right hand moves behind your right. Do not lose control of the bar. Finally, allow the bar to slowly straighten. Reverse the movement, by bringing the right hand in front of the left, and repeat. All movements throughout are to be slow and under control. 24

25 DYNAMIC INERTIAL RESISTANCE The DYNAMIC INERTIAL RESISTANCE exercises shown in the following slides involve holding the bar in the center with either one or both hands and shaking it, causing the bar to vibrate rapidly. In addition to providing a challenge to the upper body, the vibrating movement of the bar forces you to apply isometric contractions of the torso the abdominals, core, and lower back and even the legs. Isometrically challenging the torso and legs to remain relatively stable, in combination with the concentric and eccentric movements of the shaking bar, aids in balance, enhances strength in other muscle groups, and improves coordination. NOTE: The shaking of the bar will cause a noticeable clacking sound, which may not be acceptable in an open office environment. 25

Front Punch Grasp the Body Bar FLEX with both hands in the middle, palms down, with the bar horizontal and in front of you at slightly below chest level.

26 Front Punch Grasp the Body Bar FLEX with both hands in the middle, palms down, with the bar horizontal and in front of you at slightly below chest level. Your elbows are bent and positioned slightly in front of your body, your torso is erect. Tighten your core by pulling the navel towards the spine. Shake the bar vigorously by moving your hands up and down in short, quick movements this will cause the ends of the bar to vibrate rapidly. As you continue the shaking motion, keep your head still, with hands soft on the bar. Sit up straight in your chair, do not lean forward, keep your head erect. Time yourself, gradually increasing the duration of the exercise as you gain strength. Additionally, you can increase the resistance by increasing the force that you apply to moving the bar up and down this causes the vibration amplitude at each end of the bar to increase. 26

Top Punch Grasp the Body Bar FLEX with both hands in the middle, palms down, with the bar horizontal and above your head. Your elbows are bent and pointing slightly outward.

Shake the bar vigorously by moving your hands forward and backward in short, quick movements this will cause the ends of the bar to vibrate rapidly.

27 Top Punch Grasp the Body Bar FLEX with both hands in the middle, palms down, with the bar horizontal and above your head. Your elbows are bent and pointing slightly outward. Tighten your core by pulling the navel towards the spine. Shake the bar vigorously by moving your hands forward and backward in short, quick movements this will cause the ends of the bar to vibrate rapidly. As you continue the shaking motion, keep your head still, with hands soft on the bar. Sit up straight in your chair, do not lean forward keep your head erect, do not tilt it forward. Time yourself, gradually increasing the duration of the exercise as you gain strength. Additionally, you can increase the resistance by increasing the force that you apply to moving the bar up and down this causes the vibration amplitude at each end of the bar to increase. 27

Bicep Shake Grasp the Body Bar FLEX in the middle with your left hand, the bar is vertical at your side, your left elbow bent to 90-degrees and in close to your side.

Shake the bar vigorously by moving your left hand forward and backward in short, quick movements this will cause the ends of the bar to vibrate rapidly.

28 Bicep Shake Grasp the Body Bar FLEX in the middle with your left hand, the bar is vertical at your side, your left elbow bent to 90-degrees and in close to your side. Your hand will be positioned such that the bar does not come into contact with your left leg or your chair. Tighten your core by pulling the navel towards the spine. Shake the bar vigorously by moving your left hand forward and backward in short, quick movements this will cause the ends of the bar to vibrate rapidly. As you continue the shaking motion, keep your head still, with hand soft on the bar. Sit up straight in your chair, do not lean to the left. Keep your head up and your torso erect. Switch the bar to your right hand and repeat with that hand. Time yourself, gradually increasing the duration of the exercise as you gain strength. Additionally, you can increase the resistance by increasing the force that you apply to moving the bar up and down this causes the vibration amplitude at each end of the bar to increase. 28

Body Bar Inc. - Contact Information Gordon L. Brown, Jr. (developer of the Body Bar FLEX) President Flexi-StiX, LLC. Anderson, SC 864-221-5970 email: flexistix@charter.

29 Body Bar Inc. - Contact Information Gordon L. Brown, Jr. (developer of the Body Bar FLEX) President Flexi-StiX, LLC. Anderson, SC flexistix@charter.net or Craig Williams President Body Bar Inc Broadway, Suite 314 Boulder, CO craig@bodybar.com To order:

Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The