Stretches at Work - Desktop Yoga from Udemy

Spending long hours at a desk can be a pain - literally and figuratively.

Bad posture , Repetitive Strain Injuries, and mental fatigue are just a few of the ills that plague millions of people that work behind a desk for multiple hours each day. But, it does not have to be this way.

Simple movements and stretches done at regular intervals can elevate your mood, prevent residual tension in the body and quite simply brighten your day and increase productivity - all without leaving your workspace. This course teaches you 25 stretches/movements derived from the ancient practice of Yoga . No prior knowledge of Yoga is necessary and you do not even require a yoga mat. All you need is to set aside 5-6 minutes a few times a day, and stretch or move as your body allows.

To make it even easier to follow, this course also includes 20 unique routines, that can be done at your desk at an interval decided by you. These 5 minute routines , are effective break strategy - that is maximising short breaks from work for physical and mental refreshment. They can be viewed as a healthy habit that will provide you which an energy boost and go a long way towards decreasing the ill effects of prolonged desk work.

Whether you work from home or in the swankiest office downtown. You could be a corporate professional or a gaming enthusiast. Try out these humble exercises to prevent health issues that generally plague desk workers - your body will thank you for it.

What's inside

Learning objectives

25 simple exercises derived from traditional yoga postures to be done without leaving your desk.
20 sequences (each about 5 minutes duration) are included, which can be done every couple of hours while at work.

Excellent ways of minimising the occurrence of repetitive strain injuries (rsi) caused by long hours at a work station particularly seated at a desk.
Extremely effective, yet simple ways of preventing or even correcting, the onset of bad posture which is increasingly common among office workers .

25 simple exercises derived from traditional yoga postures to be done without leaving your desk.
20 sequences (each about 5 minutes duration) are included, which can be done every couple of hours while at work.
Excellent ways of minimising the occurrence of repetitive strain injuries (rsi) caused by long hours at a work station particularly seated at a desk.
Extremely effective, yet simple ways of preventing or even correcting, the onset of bad posture which is increasingly common among office workers .

Syllabus

Introduction

How to use this course

The Routines

Sequence 1

Sequence 2

Sequence 3

Sequence 4

Sequence 5

Sequence 6

Sequence 7

Sequence 8

Sequence 9

Sequence 10

Sequence 11

Sequence 12

Sequence 13

Sequence 14

Sequence 15

Sequence 16

Sequence 17

Sequence 18

Sequence 19

Sequence 20

In this section we present a reference manual demonstrating every single exercise/movement used in this course. Please refer when in doubt.

Introduction to the Movement Manual

hands 1 - fingers interlock and raise

hands 2 - fist raise

hands 3 - fist rotations

hands 4 - palm wipers

hands 5 - interlock and swivel

Movement Manual - Shoulders

shoulders 1 - shrugs

shoulders 2 - protract and retract

shoulders 3 - elbows in and out

shoulders 4 - elbow up and pull

shoulders 5 - arms behind back

Movement Manual - Neck

neck 1 - side to side

neck 2 - press the head

neck 3 - head drop

neck 4 - look up

neck 5 - elbow circles

Movement Manual - Lower Back

lower back 1 - cat stretch

lower back 2 - chair twist

lower back 3 - forward fold

lower back 4 - seated deadlift

lower back 5 - raise arms

Movement Manual - Legs

legs 1 - outer hip stretch

legs 2 - feet flex and point

legs 3 - calf stretch

legs 4 - hamstrings stretch

legs 5 - lunge

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Stretches at Work - Desktop Yoga with these activities:

Review Basic Anatomy and Physiology

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Refresh your understanding of basic anatomy and physiology to better understand how the stretches impact your body.

Browse courses on Anatomy

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Review the skeletal and muscular systems.
Focus on the muscles and joints most affected by desk work.
Understand how posture affects these systems.

Read 'Yoga for Dummies'

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Learn more about the foundations of yoga to enhance the benefits of the course.

View Yoga For Dummies on Amazon

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Obtain a copy of 'Yoga for Dummies'.
Read the introductory chapters on yoga philosophy and principles.
Browse the sections on basic yoga poses and breathing techniques.

Create a Personalized Stretching Routine

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Develop a personalized stretching routine based on the course material and your individual needs.

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Identify areas of your body that feel tense or stiff.
Select stretches from the course that target those areas.
Create a 5-10 minute routine that you can perform daily.
Track your progress and adjust the routine as needed.

Four other activities

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Document Your Stretching Journey

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Create a blog or journal to document your experience with the stretches and routines from the course.

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Start a blog or journal (online or offline).
Record your daily stretching routine and any challenges you face.
Note any improvements in your posture, flexibility, or mood.
Share your experiences and insights with others.

Read 'Deskbound'

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Gain a deeper understanding of the biomechanics of desk work and the importance of movement.

View Deskbound on Amazon

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Obtain a copy of 'Deskbound'.
Read the chapters on posture, movement, and ergonomics.
Apply the principles from the book to your daily work routine.

Explore Advanced Yoga Poses

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Expand your knowledge of yoga by exploring more advanced poses and techniques.

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Search for online tutorials on advanced yoga poses.
Choose poses that are appropriate for your current fitness level.
Practice the poses under the guidance of a qualified instructor.
Incorporate these poses into your stretching routine gradually.

Share Your Knowledge with Colleagues

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Reinforce your learning by teaching the stretches and routines to your colleagues.

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Organize a short workshop or demonstration for your colleagues.
Teach them the basic stretches and routines from the course.
Answer their questions and provide guidance.
Encourage them to incorporate these stretches into their daily work routine.

Career center

Learners who complete Stretches at Work - Desktop Yoga will develop knowledge and skills that may be useful to these careers:

Wellness Coordinator

A Wellness Coordinator promotes employee health and well-being, often designing and implementing programs that address physical and mental health, this includes activities like chair yoga and stretching. The 'Stretches at Work - Desktop Yoga' course is directly relevant, as it provides the user with 25 simple exercises and 20 routines that can be readily incorporated into workplace wellness programs. A wellness coordinator would find the hands, shoulders, neck, lower back and leg stretches particularly helpful in designing easy to follow routines for employees. This course is a direct source of such material.

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Ergonomics Consultant

An Ergonomics Consultant assesses workspaces and recommends modifications to improve employee comfort, safety, and productivity. This includes helping to prevent Repetitive Strain Injuries and correcting bad posture. This course, 'Stretches at Work - Desktop Yoga', supplies a consultant with a practical understanding of how simple stretches can counteract the negative effects of prolonged desk work. The course contains 25 exercises and 20 routines that are specifically designed to prevent these issues which are often addressed by an ergonomics expert looking to mitigate the risks of a sedentary work environment and increase comfort and productivity.

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Corporate Trainer

Corporate Trainers develop and deliver training programs to enhance employee skills and knowledge, and workplace wellbeing. The 'Stretches at Work - Desktop Yoga' course can be of great value to a corporate trainer for incorporating physical wellness into their training sessions. By utilizing the 25 stretches and 20 routines that can be done at a desk, a corporate trainer can conduct sessions that focus on well-being. The movement manual section in the course provides a detailed reference to further enhance their understanding and delivery of such trainings.

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Health Coach

A Health Coach guides individuals toward better health habits, offering specific advice on physical activity and mental well-being. The 'Stretches at Work - Desktop Yoga' course provides a health coach with practical methods for promoting physical activity among desk-bound individuals. The 25 simple exercises and 20 routines, all of which require no prior yoga experience, can be easily integrated into a health coach's practice when devising a customized plan for a client. This is especially important for clients who may find it difficult to dedicate time outside of work to physical activities.

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Physical Therapist Assistant

Physical Therapist Assistants work under the supervision of physical therapists to support patient rehabilitation and implement exercise programs. The 'Stretches at Work - Desktop Yoga' course may be useful to a physical therapist assistant seeking to expand their patient care options. The course's 25 stretches and 20 routines can be used to educate patients on how they can care for their bodies while at their desks. This is particularly useful for those recovering from injuries or suffering from workplace related issues like Repetitive Strain Injuries or poor posture, addressing preventative care on top of rehabilitative care.

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Occupational Therapist Assistant

Occupational Therapist Assistants help clients to perform daily activities by providing rehabilitative services and instruction in adaptive techniques. An Occupational Therapist Assistant could find the 'Stretches at Work - Desktop Yoga' course helpful in promoting wellness for clients who spend long hours at a desk. The course teaches simple movements and stretches, helping clients to prevent or correct bad posture and repetitive strain injuries. The 25 stretches and 20 routines taught can be easily integrated into a daily routine and offer a direct way to improve physical well-being at work.

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Fitness Instructor

A Fitness Instructor provides group fitness classes or personal training to help clients improve their fitness. The 'Stretches at Work - Desktop Yoga' course provides a fitness instructor with specific exercises that can be incorporated into or serve as the base of a chair yoga or office wellness program. The 25 stretches and 20 routines can be taught to clients seeking accessible and easily implemented forms of movement throughout their workday. The movement manual will prove valuable in ensuring the correct form is taught.

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Human Resources Specialist

A Human Resources Specialist often manages employee well-being programs and initiatives. This includes the introduction of wellness programs to assist employees who work long hours at a computer. The 'Stretches at Work - Desktop Yoga' course may be useful for a Human Resources specialist looking to introduce practical and convenient solutions for workplace health. The course provides 25 movements and 20 routines that can be easily implemented. The course provides an easily accessible way to make a difference to the well-being of employees.

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Life Coach

A Life Coach supports their clients in improving their lives, helping them achieve their goals through practical advice and encouraging a healthy lifestyle. The 'Stretches at Work - Desktop Yoga' course may help a life coach add physical well-being strategies to their toolkit. The course's focus on simple movements and stretches to relieve tension and increase energy, fits into a life coach's goals of promoting a balanced life. The 25 stretches and 20 routines can be integrated into a coaching sessions as an easily accessible way to increase physical activity.

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Office Manager

An Office Manager is often in charge of creating a comfortable and efficient work environment, including promoting wellness and ergonomic best practices. The 'Stretches at Work - Desktop Yoga' course may be helpful for an office manager seeking to promote employee well-being by easily integrating brief physical activities into the workday. The course provides practical ways to help overcome the negative physical effects of prolonged computer use, such as Repetitive Strain Injuries, which are increasingly common among desk workers. The included 25 stretches and 20 routines can be communicated to the team.

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Rehabilitation Specialist

A Rehabilitation Specialist assists patients in recovering from injuries or illnesses, and this includes helping them manage chronic pain through exercises. The 'Stretches at Work - Desktop Yoga' course may be useful to a Rehabilitation Specialist who wants to use a gentle, at-desk activity to ease the impact of sedentary work that can aggravate chronic issues. This course provides 25 simple movements and 20 routines that could serve as a foundation for at-work exercises. It has a detailed movement manual, which is helpful in designing a specific at work regime.

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Administrative Assistant

An Administrative Assistant is often tasked with improving employee well-being and productivity in the office. The 'Stretches at Work - Desktop Yoga' course may assist them in introducing simple yet effective strategies to mitigate fatigue and the negative side effects of desk work. The course presents 25 movements that are specifically targeted to ease common office related issues like poor posture and Repetitive Strain Injuries. The 20 routines can be easily communicated to other employees in a practical way.

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Personal Assistant

A Personal Assistant often ensures the well-being of their employer, and may be tasked with implementing wellness routines into their daily schedule. The 'Stretches at Work - Desktop Yoga' course may be useful in this capacity, providing the personal assistant with practical ways to counteract the ill effects of long hours working at a desk. This includes the prevention of Repetitive Strain Injuries, poor posture, and mental fatigue. The course's 25 stretches and 20 routines offer a simple way to promote well-being.

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Customer Service Representative

A Customer Service Representative spends a considerable amount of time at a desk, which can lead to physical discomfort and fatigue. The 'Stretches at Work - Desktop Yoga' course may be of use to a Customer Service Representative in helping to mitigate the negative effects of prolonged desk work. The course's emphasis on simple movements and stretch routines, including the 25 stretches and 20 routines can improve physical and mental well-being when done in short intervals. This will allow better engagement with customers and increase overall productivity.

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Data Entry Clerk

A Data Entry Clerk spends most of their workday sitting and performing repetitive tasks, which often leads to physical strain and discomfort. The 'Stretches at Work - Desktop Yoga' course may be useful for a Data Entry Clerk as it offers a simple and effective way to reduce the ill effects of prolonged desk work. The course provides 25 exercises and 20 routines designed to counteract issues such as Repetitive Strain Injuries and poor posture. By using the exercises and routines, a Data Entry Clerk can significantly increase well-being throughout the workday.

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Stretches at Work - Desktop Yoga

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