Welcome to the 1st Leitz Office Games e-newsletter Thank you for registering to receive my monthly exercise emails, I'm really thrilled so many of you are interested in finding out how to tone up during the working day. In this edition I focus on a few key stretches that can be easily incorporated into your daily office routine. Sitting at your desk all day, it's easy to stiffen up and create tension in the neck, shoulders and lower back in particular. So these exercises will help you loosen up, stay mobile and active, and be less susceptible to injury. Thank you 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.   Please Note ALWAYS START EACH EXERCISE FROM A 'SAFE' POSITION (SHOWN BELOW) 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 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. Neck rotation     Directions Starting in the sitting or standing 'safe' position, keep your back straight and gently lower your head to your chin until you feel the stretch in the back of your neck and upper back. Slowly rotate your head all the way round, tilting your ear to your shoulder. Do this 2 or 3 times in each direction, feeling the stretch at each angle. Try and do this (slowly) in time with your breathing and if you like, hold each position for 5-10 seconds. This simple stretch is great for improving flexibility, decreasing stress and increasing performance.   Did you know that... The Leitz 180° lever arch file is the only one with a 5 year guarantee on the mechanism. We stress-test the prongs 10,000 times so you can be sure they will close perfectly every time. The lever moves 180° so that you can file from both sides – 20% faster filing guaranteed! We have 100 lever arch files to give away so click on the link below to request a sample and fingers crossed you will be one of the lucky ones!   Available from all good stationery suppliers, if you would like more information on our current promotions please email marketinguk@esselte.com Shoulder raise & rotate   Directions Starting in the sitting 'safe' position, raise your shoulders upward and forward, feeling your back widen and round. Begin the rotation by drawing your shoulders back, keeping them raised and squeezing your shoulder blades together. Keeping your shoulder blades squeezed, lower your shoulders. Complete the circle by drawing your shoulders forward, keeping them lowered and then moving back into the initial position. Make the circles as big as you can and complete this rotation 2 or 3 times, slowly in each direction. It can be tricky to do this without tensing your neck so try and keep your neck as loose as possible. Tricep squeeze   Directions Starting in the sitting 'safe' position, raise one elbow to the ceiling and reach down your spine with the forearm. Use the other arm to pull gently on the elbow as far as you can. Hold for 5-10 seconds and repeat with your other arm. Hints & Tips   No. 1 Pick a quiet time of the day to try and do these exercises, create a routine, if you can. Lunchtime or morning coffee break would be good. None of these exercises should make you sweaty but please remember to take off your shoes if you have heels - perhaps keep a pair of trainers in your bottom drawer at work, out of the way until you grab those 10 valuable minutes each day to exercise.   No. 2 Exercise should always be part of a healthy life style choice, healthy long term eating habits and regular cardio vascular work outs. A cardio vascular work out is when you get your pulse rate up and work your heart and lungs, ideally for about 20-30 minutes, three times a week.   We hope you enjoyed this month's 'at-your-desk' exercise 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