Injury Prevention Information

Ergonomic Exercises

Sitting Knee Pillow Squeezes (3 sets of 20 reps)
Purpose: This seated exercise will strengthen your inner thighs to promote stability of your hips and bring balance to your entire body.
Equipment Needed: A large block, bench, or chair and a small block or pillow.

Instructions

Step 1: Sit directly in the center of a large block, bench, or chair. The idea is that your thighs are parallel to the floor and your knees are bent at a 90-degree angle.

Step 2: Tilt your hips forward to place a small arch in your lower back.
Step 3: Place a small block or pillow between your knees or inner thighs.
Step 4: Begin to squeeze and release the prop between your legs.
Step 5: Repeat this movement as instructed.

Sitting Arm Circles with Pillow (40 circles in each direction)

Purpose: This exercise will strengthen and bring balance to your upper back while promoting stability of your hips.

Equipment Needed: A large block, bench, or chair and a small block or pillow.

Instructions:

Step 1: Sit directly in the center of a large block, bench, or chair. The idea is that your thighs are parallel to the floor and your knees are bent at a 90-degree angle.

Step 2: Tilt your hips forward to place a small arch in your lower back.

Step 3: Place a small block or pillow between your knees or inner thighs and hold constant pressure throughout the exercise.

Step 4: Bring your hands into a golfer’s grip position.

Step 5: Raise your hands so that your arms are straight and out the side of your shoulders making a “T” shape with your upper body.

Step 6: Point your thumbs forward, with your palms down, and make six-inch, counter clockwise circles with your hands. Repeat as directed.

Step 7: Point your thumbs backwards, with your palms up, and make six-inch, clockwise circles with your hands. Repeat as directed.

Step 8: Make sure your shoulder blades are down and back, your arms are completely straight, and your hands remain in line with your shoulders.

Ergonomic Tips – Working from Home

Ergonomic Laptop Setup Tips

E3 Office Stretch Guide

The Wellness Blog

February Blog Post (CLICK HERE)

Compassionately Modify Your New Years Resolutions

Practicing Wholeness During your Coffee Rituals

Increase your Gratitude by Heightening your Presentness with the 5,4,3,2,1 Practice

Take a pen and paper and write down:

5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste

5 things I see:

My plant hanging from the seal of my window, a flickering candle that is sitting on my desk, my rock climbing gear which is draped over coat rack, a planner with scribbles of exciting plans and task to come, and my tangled headphones.

4 things I hear:

A plane flying overhead, traffic zooming by, the clicks of my keyboard, and the cracks of my old home.

3 things I feel:

The hair tickle my back, my laptop keys as I type, and my glasses sitting on the bridge of my nose.

2 things I smell:

The forest-like scent that my lit candle is producing, and the sunscreen on my fingers from when I applied it this morning.

1 thing I taste:

The lemon ginger water I prepared. The lemons are from my tree in my yard 🙂