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Office Exercise Plan

Office Exercise Plan - Tricep, Neck and Forearm Stretches

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Michele Ryon
 

Michele Ryon is a nationally certified Personal Trainer through NASM, ACE and Cooper Institute. She is also certified through ACE and Cooper Institute as a Group Fitness Instructor. She has 7 years experience as a personal trainer and 13 years experience as a group fitness instructor. She currently works at Gold’s Gym in Maryland. Michele trains 15-20 clients per week, ranging in age from 25-90. She strives to teach proper form and technique to minimize injury and achieve the best results. She stresses the importance of exercise coupled with healthy eating to promote a healthy lifestyle. She provides a full- body workout designed to meet each client’s individual needs. As a group fitness instructor, Michele teaches 6-8 classes per week. Gold’s Gym provides Les Mills classes and she is certified in Body Step-step aerobics, RPM-cycling, and Body Pump-weight training. She provides encouragement and coaching so all participants get the most out of their exercise while having fun.

Office Exercise Plan - Tricep, Neck and Forearm Stretches

In this video, personal trainer Michele Ryon teaches stretches and exercises that can be done at the office. Different levels of the exercises are demonstrated, from beginner to advanced. No equipment is required beyond your office desk and chair, but some stability ball exercises are included as an option. Upper and lower body exercises are included as well as stretches for all the major muscle groups.

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Hi. I'm Michelle Ryon, a Certified Personal Trainer and I am showing you how to do some exercises and stretches that you can do at the office.

Right now, I am going to show you how to stretch you forearm, your tricep, and also your neck. So, for the forearm, if you are doing a lot of computer work and probably get tied through the wrist, so just extend the arm forward, palm up and we are going to gently pull back on the fingertips. So, you're going to want to do with both arms, hold each arm 20 to 30 second and then release.

For the triceps, we are going to bring the arm up over head, elbow in, we are going to reach around with the opposite arm, gently press right below your elbow, dont push right on the elbow and press back and up. You can lean a little bit to the side to get a little deeper stretch and you should feel stretch right through the tricep. Again, you want to make sure you do both sides, holding it 20 to 30 seconds and then release.

Now, for our neck, we are going to reach over the head, we are going to tip the head to the side, you can extend the opposite arm and just press gently with your top hand and let all the tension of the neck down into the shoulder. And then do the other side. So, if you are sitting for long periods at a time, you all can do all these stretches as often as you need them, every hour, every few hours, and the more stretching you do, the better. So, thats how to stretch your forearm, your tricep and your neck and now, I am going to show you how to stretch your hamstring and hip flexors.

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