Welcome to the 2nd Leitz Office Games e-newsletter Welcome to my February eNewsletter! As the weather begins to warm up we can take the opportunity to do the same and this eNewsletter stays focused on increasing your flexibility. Just like a warm-up for an Olympic athlete, flexibility plays a huge part in preparation and training so each exercise here should be performed slowly and repeated daily if possible - try to expand the range of movement as you repeat them over the next month. Exercising is always more fun as part of a team so encourage your colleagues to register for my newsletter and you can perform them together! It would be great to know how you are getting on and you can email your comments to me at marketinguk@esselte.com. Also, GREAT NEWS: from 3rd - 7th March you can see me performing a selection of these Leitz Office Games exercises in association with The Times, on Times Online. Visit www.timesonline.co.uk/creme from 3rd March onwards. 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!   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. Side Bends     Directions Start in the standing 'safe' position. Place your left hand on your left knee, or your right hand on your right knee - or as close to your knee as is comfortable, without leaning forward. In a slow controlled movement slide your arm down your leg as far as you can. Repeat this 2 or 3 times on each side but don't lean forward or back! The more you do this, the more you will expand your range, increasing your mobiity and flexibility. This is a good exercise to help hip and lower back mobility.   Did you know that... Leitz have launched a PP folder that turns into a punched pocket for filing - the new Combifile - perfect to use in the office and on the move! Store your loose papers in this strong PP folder - the corner flap keeps your contents secure. Then when you want to file - simply fold out the side strip and file in a lever arch file or ring binder. There are 4 different 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 upto 150 sheets. We have 100 combifiles to give away so click on the link below to request a sample.   Combifile is available from all good stationery suppliers, if you would like more information on our current promotions please email marketinguk@esselte.com Sitting Back Arch   Directions Starting in the sitting 'safe' position, then create an arch with your back, holding you arms angled above your head. Gently lock your thumbs together, and raise your arms upright and back. Push your chest out, then breath out as you relax. I suggest you repeat this 5-10 times initially and try to increase your range as the year progresses. Quad Flex   Directions Start in the standing 'safe' position, then place one hand on the back of your chair for balance (not to lean on). Use your other hand to hold your flexed ankle (at this stage your knee should be forward of your other leg). Gently push the knee back as far as you can through a count of 5 and hold at full extension for 2-3 seconds. Swap over to the other leg and repeat 3 times, alternating legs. You should only feel the stretch in your quad muscle not in your back. Hints & Tips   Exercise should always be part of a healthy life style choice: No. 1 Try taking the stairs not the lift or elevator. No. 2 Get off the bus a stop earlier and walk the last part of your journey. No. 3 Make sure you get up from your desk every hour and stretch - especially your neck, shoulders and lower back. No. 4 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 associated problems, even sciatica. My osteopath is forever telling me off for crossing my legs! No. 5 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.   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