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Wellbeing at your desk
From Tai Chi and
Shaolin monks, to
Johnny Wilkinson
preparing to kick
a rugby ball, the
core is known
to be a very
important energy
centre with the
human body
Having awareness
of the core in any
activity can really
help keep good
posture
As part of our commitment to wellbeing and mindfulness, we bring you
Six Steps to wellbeing at your desk
from Open Minded Fitness Group.
Use a stationary object
to rest the hands on. Use
the legs to pull back, and
stretch out the spine
Inhale to lift the rib
cage up tall, then
exhale to twist the
whole spine
Keep the neck
long and relax
the shoulders
Keep the hips,
knees and
ankles neutral
Without hunching
the shoulders up
to the ears, reach
extended arms
forwards and back
to see if any more
movement can be
encouraged
Cross one leg over
the other and lean
forwards. Keep your
shoulders neutral and
relaxed, away from
the ears
Take some time to breath
1
Be aware of your core
2
Reclaim your shoulders
3
Loosen the hips and groin
5
Lengthen the spine
4
Do the twist
6
These diagrams are provided as a guide, please seek medical advice before attempting any exercise; we always recommend
exercising with the supervision of a fitness professional. Open Minded Fitness Group are specialists in Workplace Wellbeing
Workshops and 121 Wellness Coaching. For more information visit
www.openmindedfitnessgroup.co.ukGently close the eyes
Lengthen through the front
and back of the neck
Keep shoulders
relaxed, away
from the ears
Keep lower ribs
tucked back and
core engaged to
keep torso still
Gently grip core
and pelvic floor
Allow
shoulders
to hunch up
to the ears,
then draw
them away in
the opposite
direction to
lengthen the
spine
Begin to
straighten the
legs to stretch
into hamstrings
Lift the rib cage up and
expand the chest and
collar-bones without
puffing out the lower ribs
Relax the shoulders
back and down.
Imagine the shoulder
blades to be heavy
Push into the inner
thigh to open the
hips more. Be very
careful not to twist
the knee
Try to imagine each
vertebrae twisting
one at a time from
the base to the very
top of the spine
Keep a strong
grip on the core
Stop if any pain in
the knee
Use the finger tips to
push into the chair,
without lifting the
shoulders
Take a deep inhalation
and feel the space
created by the breathe
exhale; keep space