Stand with your feet hip-width apart, toes pointing forward. Reach your hands behind you to meet behind your glutes. Interlace your fingers, if possible.

Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.

As you bend forward, let gravity pull your arms above your head, keeping your arms straightyour arms straight. Only go as far as your shoulder flexibility will allow. Hold this position for 30 seconds.

Forward fold works hamstrings, shoulders, and lower backStretching

Place feet flat on the floor or on a raised object, with knees bent to 90 degrees.

Keep hips back against the chair while maintaining an arch in the low back.

Chest should be up, upper back straight, head above your shoulders, and chin level.

Keep keyboard and mouse close; avoid reaching with an extended elbow.

For laptops, choose an external keyboard and mouse (wireless preferred).

Raise laptop so that monitor position allows head to look straight, not down. Get up and move around at least every 30

minutes – even if it is only for 60-90 seconds!

Body Positioning How to sit properly at the computer

ONE-MINUTE WELLNESSHow to bring wellness into your day when you don’t have time to spare.When you’re busy but you want to make sure you fit in some exercise and relaxation, refer to these simple, quick wellness activities. This information in this hard copy

format also gives you a break from screen time. Keep it with you!

Settle in a chair with your feet touching the floor and hands in your lap.

Close your eyes and begin to focus on your breath.

Scan each part of your body, keeping your attention on how each part feels.

If your mind wanders, gently bring it back to your breath and the present moment.

MeditationEnjoy a moment of mindfulness

Make another whooshing exhale from your mouth for eight seconds.8Then, for

seven seconds, hold your breath.7Next, close your lips,

inhaling silently through your nose as you count to four in your head.4

Try the 4-7-8 methodFirst, let your lips part. Make a whooshing sound, exhaling completely through your mouth.

BreaingONE-MINUTE WELLNESSHow to bring wellness into your day when you don’t have time to spare.