Welcome to the Leitz Office Games e-newsletter This is the penultimate eNewsletter! I hope you have all enjoyed hearing about exercises you can do at and around your desks and have started using 1 or 2 of them on a regular basis. This month we are going to work on combining all the things we've done over the year, particularly strength and flexibility. These exercises need to be done very slowly, controlled and correctly. You won't need to do many of them as they can be quite hard, but the secret to their, and your, success will be the speed at which you do them, the slower the better, no cheating! Thank you again to Leitz for giving me the opportunity to share these exercises with you. They would like to tell you about some of their innovative quality products – you can even request a sample or more information. Good luck!   FREE PRODUCT OFFER This month we are giving away 100 packs of Combifiles – the folder that turns into a pocket for filing! Store your loose papers in this strong PP folder – the corner flap keeps the contents secure. Then when you want to file - simply fold out the side strip and add to your binder. There are 4 product types: a folder holding up to 40 sheets of paper, a hardback folder – easy to write whilst on the move; an organiser folder with 3 sections and an expanding folder which can hold up to 150 sheets. Simply click on the link below to request your free pack of Combifiles. Combifiles are available from all good stationery suppliers, if you would like more information on our current promotions please email marketinguk@esselte.com Safe positions Sitting Safe Position Standing Safe Position Sit on the edge of your chair with your legs square at 90° to your back. With your feet hip width apart keep your back straight but relaxed. Ensure your shoulders are level and square with the front of your body. Rest your arms by your sides. Stand upright with your feet hip width apart. Ensure your knees are soft - by that I mean slightly bent and not locked. Rest your arms by your sides and keep your back straight but relaxed. Keep your bottom tucked in and feel the weight of your body through your feet. Bicep curls     Directions Start in the sitting 'safe' position. Hold a free weight in each hand, with your arms straight by your sides, palms facing inwards. Bend one elbow, lifting the weight towards your shoulder, in a slow and controlled fashion. Repeat 10 times, alternating arms.   Please Note ALWAYS START EACH EXERCISE FROM A 'SAFE' POSITION THIS SHOULD NOT REPLACE YOUR NORMAL EXERCISE ROUTINE NEVER PERFORM EXERCISES IN HEELS THESE EXERCISES ARE JUDGED TO BE SAFE BUT NEITHER SHARRON NOR LEITZ ACCEPT RESPONSIBILITY FOR INJURY TO YOURSELF OR OTHERS Half crunch   Directions Lie on your back on a mat with your knees bent to 90 degrees and your feet flat on the floor. Hands crossed over chest not behind your head so you dont pull your neck. Roll up your shoulders until about 30 degrees off the floor, keeping your chin up. You should feel the crunch in your abdomen. Repeat this slowly up to 10 times, at least 3 times a week or more if you can manage it to help flatten your stomach. Hints and Tips   Try taking the stairs not the lift or escalator. Get off the bus a stop earlier and walk the last part of your journey or park your car at the far end of the car park and walk briskly across to the office. Make sure you get up from your desk every hour and stretch – especially your neck, shoulders and lower back. Think about posture – sit tall at your desk. Try NOT to cross your legs as this will, in time twist your back out of alignment and can cause all sorts of problems, even sciatica. My osteopath is forever telling me off for crossing my legs. When things get a bit hectic at work, pause a moment to take 10 really deep slow breaths, it will help to get oxygen to your brain and relieve tension.   Did you enjoy this month's 'at-your-desk' exercises from Sharron Davies? We like to receive feedback so if you have any comments or questions please email marketinguk@esselte.com. Esselte is Europe's leading office supplier and one of the largest global office supplies manufacturers. The company develops innovative solutions that simplify the modern home and workplace and sells more than 30,000 different office products in over 120 countries through 29 offices around the world. Its principal brands include Esselte, Leitz, and Xyron. More information can be found by visiting www.esselte.co.uk