SMALL MOVEMENTS MAKE
A BIG DIFFERENCE
COPY ROOM EXERCISES
Lack of equipment is no longer an excuse for not exercising! Whether your copying project is a
short one or long…try these exercises while you wait!
1. Single Arm Overhead Reaches – Stand with your feet shoulder width apart and knees
slightly bent. Reach your left arm toward the ceiling then the right. Alternate reaches 5 times.
2. Overhead Reach & Forward Bending – Bend forward at the waist and try to touch your
knees. Stand up and reach toward the ceiling with both arms. Do this combination 5 times.
More advanced stretches: while bending forward, try to touch your shins, ankles or the
ground!
3. Standing Heel Lifts – Stand with feet shoulder width apart and knees slightly bent. Lift both
heels off the floor 10 times.
4. Single Leg Balance – Lift one foot off the floor for 20 seconds, then do the same balance
pose on the other foot. Try the same thing with your eyes closed!
5. Side Steps – Stand with feet shoulder width apart. Take 3 steps to the right, then 3 steps to
the left. Repeat sequence 3 times. More advanced step: pretend you are stepping over a log!
6. Ab Tucks - Any opportunity you have to contract your abdominal muscles is an opportunity
to improve posture and core strength. Tighten your abdominal muscles and visualize your
belly button moving closer to your spine. Make sure you don’t hold your breath!!
7. Ping Pong Ball Exercise – Visualize holding a ping-pong ball between your shoulder blades.
This will help improve your posture and reduce back and neck pain and stress.
8. Butt Squeezes – The gluteus maximus is the largest muscle of the body. Contract your rear
end, then release. You can also do this during phone conversations or while riding the
elevator.
9. Chair Challenge (DO NOT USE A CHAIR WITH WHEELS!) - Rise and lower from your chair as
slowly as you can. Try counting to four as you lift, and then again as you lower. Keep your
abdominal muscles firm, shoulders back and glutes tucked under slightly. The longer you take,
the more you will work on strengthening your leg muscles. Use your hands only if you need to.
10. Wall Push Ups – Stand arms-length away from the wall. Place both hands on the wall in
front of your shoulders. Keeping your body in a “plank” position, bend at the elbow and lead
into the wall with your nose, then push away from the wall while exhaling.