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Sitting Fitness

Y exercise

Y Exercise

Stand tall with your armsat 45 degrees abovehorizontal.Extend your arms up andback, squeezing yourshoulder blades together.You should feel a stretchacross the front your chest.

 

 

 

 

 

T exercise

T Exercise

Stand tall with your arms extended straight out to the side, squeeze your shoulder blades together and feel the stretch across your chest.

 

 

 

 

 

Sitting3

L Exercise

Stand tall with your forarms at 90 degrees to your arm. Squeeze your shoulder blades together and pull your hands backwards, feeling a stretch across the front of your shoulders and a squeezing of your shoulder blades.

 

 

 

 

W Exercise

W Exercise

Stand tall with your fingers linked behind your head. Gently push your head into your hands at the same time as pushing your hands forward. Your head should remain in the same place and you should feel the muscles at the back of your neck contracting.

 

 

 

 

Squat

Squat

Keeping your heels on the ground, squat down as far as you can whilst keeping your chest up. You will feel a stretch through your hips, knees and ankles. Aim to get your hips as close to your ankles as possible.

 

 

 

 

 

 

Hip Flexor Stretch

Hip Flexor Stretch

Kneeling on your left knee and keeping your spine tall, gently push your left hip forward and feel a stretch through the font of the hip. Repeat on the right side.

 

 

 

 

 

You should always speak to your health care provider before you change, start, or stop any part of your health care plan, including physical activity or exercise. This handout does not replace the professional diagnosis and treatment you might need from a qualified heath care provider.