QUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING

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1 QUAD NECK STRETCH Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the front of the raised foot and pull the heel towards the buttock. ROLLS Lean head to left, drop chin towards chest, bring right ear toward right shoulder. Repeat 5 times and then switch directions and complete 5 more times. Hold for 30 seconds on each side. HAMSTRING STRETCH PUSH-UPS Begin in push-up position, on knees or toes. Perform 4 regular push-ups, abs in and back straight. On the 5th push-up, lower halfway down and hold for 4 counts. Push back up and repeat the series 4 regular push-ups and 1 halfway. Push-ups can also be done vertically with hands on the walls and legs positioned out behind the body. Stand with one foot just in front of the other. Bend the back knee and rest your weight on the back leg. Tilt the hips forward as if sticking your bum in the air! Hold for 30 seconds on each side. Repeat 10 times.

2 KNEE TO ELBOW SQUATS Lift up right arm and raise left knee and lower your right elbow toward knee in a diagonal motion. This exercise can be done seated or standing. Start with feet shoulder-width apart. Extend arms in front of the chest. Sit back and down, keeping the kneecaps behind the toes. Contract the gluteal and hamstring muscles to begin extending the legs. Fully extend the legs until you re back to standing position. Repeat 20 times, 10 on each side. CRUNCHES BICEP CURLS Begin by lying face up on the floor with knees bent in the air. Curl the shoulders towards the pelvis and lift your shoulders up off of the ground. The hands can be behind or beside the neck or crossed over the chest. Stand with your legs hip-width apart. Bend both elbows to 90 degrees and tuck them close to your side. Using your own resistance, lower your arms to your sides. Use resistance to bring your arms back up to the starting position.

3 REVERSE LUNGE Facing forward, step one foot back about 18 to 24 inches. Immediately bend the knees and lower onto the front leg, allowing the back knee to come close to the ground. Keep the weight on the front heel and chest upright. Push back up with the back foot. Return to the standing position. MARCH IN PLACE Repeat 20 times, 10 on each side. Lift knees high and exaggerate the arm swing. March for 60 seconds. BICYCLE Lie face up with lower back pressed to the floor. Lightly touch your head above the ears with elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don t let them bulge out) and breathe continuously. SQUAT JUMP Start with feet shoulder-width apart. Squat down (sit back) with arms extended. Explode up and reach up. Land softly on both feet. Repeat 10 times.

4 INVISIBLE JUMP ROPE Start with arms by your sides, grasp your hands into a loose fist and pretend you are holding the handles on a jump rope. Begin to jump with both feet or bounce from foot to foot while rotating your wrists in tiny circles next to your body as if you re jumping rope. TRICEPS STRETCH Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand. Pull elbow back and toward head. Hold stretch. Repeat with opposite arm. Hold for 30 seconds on each side. LEG PULL-INS Sit on the front part of your chair and extend your legs out straight in front of your body. Grab the edge of the chair behind your buttocks, lift your legs 6 inches off the floor and lean back slightly. Pull your knees into your chest as you lean forward. Squeeze forcefully and extend your legs back out. SEATED OBLIQUE CRUNCH Sit up straight with your knees bent and feet flat on the floor. Place your hands on the sides of your head and curl your body downward making your elbow touch your opposite knee. Squeeze your abs forcefully, rise back up and alternate sides. Repeat 20 times, 10 on each side.

5 WALL SITS Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until your knees are no less than 90-degree angles and hold, keeping the abs contracted, for seconds. Come back to start and repeat, holding the squat at different angles to work the lower body in different ways. To add intensity, hold weights or squeeze a ball between the knees. CHAIR SQUATS Stand behind a chair and slowly squat while keeping the kneecaps behind the toes. Contract the gluteal and hamstring muscles to begin extending the legs. Fully extend the legs until you re back to standing position. Hold for seconds, repeat 10 times. Pulse halfway down for 5 counts, stand back up in one full motion. Repeat times. SEATED RUN CHAIR From a seated position with feet on the ground, begin to move your legs and arms in a running motion. Begin to speed up as fast as you can and continue for one minute. Run for 60 seconds. DIPS Sit on a bench or chair. Begin with the hands next to or slightly under the hips. Lift up onto the hands and bring the hips forward. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down. Push back up without locking the elbows and repeat for times.

6 SCAN YOUR BODY Find a quiet space or free room during your break. Sit or lie down and begin focusing your attention on the sensations at the top of your head. Move your attention down your body one part at a time, noticing any feelings. MOMENTS OF GRATITUDE When you find yourself feeling happiness or gratitude, stop and acknowledge it. Say to yourself, I am having a moment of joy & gratitude! Write the experience down in a happiness or gratitude journal. Attending to each part of your body can improve your attention and focus. The body serves as an object to focus your attention on, which can improve your overall concentration. The body scan also increases your awareness of sensations in the body, which can be indicators of physical and emotional health. You may notice tension in your shoulders or body aches in your back when you are experiencing stress. Acknowledging these sensations in the body may help you recognize emerging stress and anxiety before it becomes overwhelming. Tracking moments of gratitude and happiness can improve awareness and alertness. Making a habit of noting positive experiences will improve your mood, but also help you successfully navigate negative experiences when they occur. MINDFUL MINUTES Set a timer to alert you every 90 minutes. When the timer alerts you, close your eyes; inhale deeply and exhale slowly for 1 minute. At the end of the minute, gradually bring your attention back to the room. Set your timer for another 90 minutes. WRITE SELF NOTES Find a time where you are alone and in a quiet environment with no disruptions. Take out a piece of paper and a pen. For 5 minutes, write down everything you like about yourself. Taking frequent breathing breaks in between sustained periods of focusing on just one task leads to greater productivity. Resist the urge to multitask and divide your attention. Instead, intentionally concentrate on one task, take a mindful breathing break, then switch your attention to the next task. Identifying and noting your strengths may help you overcome feelings of inadequacy or failure during stressful times. Individuals who consistently participate in exercises of self-kindness and self-compassion have better emotion regulation.

7 KEEP A GRATITUDE JOURNAL At the beginning or end of each day, sit in a quiet and uninterrupted place. Write down 5 things that you appreciate or are thankful for today. MINDFUL LISTENING Take 5 minutes and put in headphones. Close your eyes and listen to slow, quiet, classical music while taking slow, deep breaths. Acknowledging moments of gratitude is related to energy levels. Individuals who maintained a gratitude journal reported having more energy and also participated in more physical exercise. Mindful listening will slow the pulse and heart rate, can lower blood pressure, and decrease the levels of stress hormones. THE TECHNIQUE Name 5 things you can see in the room. Name 4 things you can feel. Name 3 things you can hear right now. Name 2 things you can smell right now. Name 1 good thing about yourself. TOUCH AND DESCRIBE AN OBJECT Find an object around you. Try to describe it as if you are explaining it to someone who has never seen it before. Remember to simply describe the object rather than analyze or evaluate it. Mindfulness involves drawing attention to the senses. This simple activity will help bring awareness to four of the five senses: sight, touch, hearing and smell. Describing an everyday object is a great mindfulness exercise for beginners. Focusing on a physical object immediately brings your attention to the present moment; a fundamental element of mindfulness.

8 MEMORY GAMES Name as many dog breeds as you can. Name all of the cities you have visited around the world. Repeat the alphabet backwards. Repeat with any other category you can think of! SQUARE BREATHING With your index finger, slowly trace the shape of a square in front of you, keeping your eyes on that finger. With one side, breathe in for 3 seconds. With the next side, hold your breath for 1 second. With the third side, breathe out for 3 seconds. With the final side, hold your breath for 1 second and repeat all steps. Mindfulness has been associated with improving creativity. As you practice these memory games, you may find that the number of objects or the speed of your recall will improve. Mindful listening will slow the pulse and heart rate, can lower blood pressure and decrease the levels of stress hormones. WHY PRACTICE? MINDFUL LUNCH Be mindful during the first 3 bites of your lunch. Really focus on the smell, texture, sound, appearance and taste of your food. Savor each bite. The science is clear: practicing mindfulness is good for you. Just as you can exercise the body for better performance, the mind too can be trained, honed and sharpened. Mindfulness has been shown to break negative thought patterns, reduce stress and anxiety, and sharpens focus. Meal time is often rushed during the work day. The more quickly you eat, the more food you tend to consume, which can lead to unwanted weight gain. Bringing attention to the food leads to a slower intake and can help with weight management. Cho, Jenna. Five Simple Mindfulness Practices For People Who Hate To Meditate. Forbes. 3 Jan. 2017, com/sites/jeenacho/2017/01/03/5-simple-mindfulness-practices-for-people-that-hate-to-meditate/#79842b Accessed 4 Jan