hi my name is tan Peterson and I'm Fitness coordinator here at Egan Community Center thank you for spending your five minutes with me today I have seven movements exercise very easy exercise for you to do and you can do it at your desk the first one is called seated neck so you're going to use your hand for the opposite side of your hand so right now I use my right side going to the left and go all the way to stretch and you're going to stay for four 3 two one and reset now we alternate to the other side we putting our over here and going here for stay and we going for three I'm sorry Four 3 2 one and coming back now we're going to redo it again remember every exercise today we do this twice before we move on to the next exercise nice so let's do this one 4 3 2 1 reset here just make sure that when you pull that your neck is stay straight three two one all right now we're going to a little bit on the wrist stretch so one we I'm going to start with my right hand flip it over my palm is straight which mean that your arm should be straight too using the other one to help and completely all the way to straight just make sure and stay there sitting tall all the way when we do with all the shair work out today three two one now rotate to the other side nothing move at all just just all your arm and your palms three two one all the way to this side again make sure sit straight three two one and switch to this side you're doing great three two one all right now check it off a little bit I would like you to readjust if you're not sitting in completely full and then just make sure that just slightly that you can just touch your back your lower back touch the seat if you don't have the seat uh the back of the seat don't worry about it just make sure that you correct your posture to be tall at all the time now we're going to do what it call the share twist you're going to use your two hands you're going to go one side I'm going to go on my right side and stay touching the seat without moving or using your knee to compromise the form and stay straight and you stay for three two one all right now we alternate to the other side this side you're going to use your oblique this is also activate your oblique too when you sit for a long time this one needs to get activated too 3 2 one we switch going back to our original side and we same thing when you get into your rotation engage with that 3 2 one now switch back you're on your last one three 2 one now we're coming back now it's going to require a little bit it's called head reach now you're going to use your two hand if you're in the space that empty just make sure the front is empty if you're on the deck in front of you just move to this side so you have more space so this one feet stay flat your knee stay straight and you move look like you're scooping it up and reach okay now we're going to add the breathing counting we're going to do for eight second you ready 8 7 6 6 5 4 3 2 1 all right we going back rotate check out my arm I'm rotating this way I'm going down and we let's do it X second eight 7 6 5 4 3 2 one great so now we just did two now I'm going to make sure one legs is in front of of the other you can use your heel tap or toe tap it's up to you nothing shange you still sit straight on yours and we're going to do the same okay now you're going to count same leg same thing 7 6 5 4 3 2 1 all right shake it off a little bit same thing same deal on the other side let's do it now you're going to count on your own okay now I'm going to count the last one with you let's do it8 7 6 5 4 3 2 1 all right now we get our all our whole entire body now we're going to do just the ham string stretch you're going to be I'm using opposite arm and opposite foot so my right I'm going to go to the left I'm block using my left hand to block the knee and I'm going to go here and stay 3 2 one same thing on the other side three two one all right one more time if this getting a little tough you can go as low as you can make sure that you're not open the knee stay straight control your breathing and stretch into your last one on this side three two one and the last movement today you will be standing you know in your office and on your desk um next to your desk will be two of your hands stay flat if you want to spread out your fingers as you can you're going to be slowly put your hip back in the hip hinge position slowly move all your hands up all the way up to the top until your body is completely 90° flat and then you're coming back up okay and now the second one you're going to count it for 8 second 8 7 6 5 4 3 2 1 and stay for 3 2 one and then coming up for eight 7even six five 4 three two one and now you're good seven movements today have fun