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Stretch it out at the office

Stretch ideas to ensure you stay flexible and injury free at work! 

 

Shoulder stretch

Front

Interlink your fingers in front of your body and turn your palms to face outwards. Slowly straighten your arms and stretch forward. Hold this position for 15 seconds.

Back

Interlink your fingers behind your body and turn your palms to face outwards. Slowly straighten your arms and stretch back. Hold this position for 15 seconds.

 

Shoulder pull

Hold your upper arm just under your elbow and pull that arm at shoulder height across your chest. Repeat for both arms holding the stretch for 15 seconds on either side.

 

Triceps and shoulder stretch

Reach behind your head with your elbow bent. Using your other hand, push down on the bend elbow to get that arm to move further down your back. Hold for 15 second and be sure to stretch both arms.

 

Neck stretch

Reach with your right hand over your head, placing your hand over your left ear. Slowly pull your head away from your left shoulder, making sure that your left shoulder drops down and does not lift as you stretch. Do this one both sides, holding for 15 seconds each.

 

Knee to chest

This can be performed in a seated or standing position as long as your back is supported. Using your hands, slowly pull your knee up towards your chest and hold for 15 seconds. Repeat on the other side.

 

Back rotation

Sit in a chair with your left leg crossed over your right leg at the knee. Place your right hand on your left thigh just above your knee and pull your leg towards the right. At the same time turn your body towards the left and look over your left shoulder. Hold this stretch for 15 seconds and repeat on the other side.

 

Chest stretch

Raise your arms and bend your elbows at a 90 degree angle. Place your forearms and hands on the edge of a door frame. Keeping your feet shoulder distance apart, lean forward through the doorway, holding the stretch for 15 seconds.

Fun idea : Do this with your colleagues to keep motivation high!

 

2018 Merweville projek

Merweville… ongeskonde plattelandse dorpie en boeregemeenskap in die hart van die Karoo. Soos jy oor die laaste bult ry, ná jou afdraai van die N1, verskyn Merweville aan die onderkant  met die groot toring van die NG Kerk wat prominent uitstaan . Daar is geen Mall’s en KFC’s, wel Muller se Kafee, Victor se Garage en Du Plessis Algemene Handelaar. Aandvermaak is om op te kyk na ‘n sterrehemel soos wat jy lanklaas gesien het. Dit is ‘n ou wêreldse belewenis, maar dit is ook ‘n swaarkry bestaan in harde omstandighede.

Die WAWWA Organisasie leef hul leuse uit – Lewe om ‘n verskil te maak. Hul werk in vennootskap met mense van geloof en maak staat op die vrygewigheid van die gemeenskap om hul doel te bereik – Om die behoeftes van die minderbevoorregtes te bevredig.

 

WAWWA respekteer kulturele diversiteit, glo daarin om mense se lewens te verryk. Sodoende is hul hart en siel betrokke by die kinders van Merweville. Vrywilligers reik uit en spandeer jaarliks ‘n bietjie kwaliteit tyd saam met die kinders van Merweville. Hierdie naweke fokus op Liggaamlike, Kreatiewe en Geestelike ontwikkeling.

MBW se 2018 projek is om soveel moontlik goeie tweedhandse sporttoerusting te versamel en te skenk aan Merweville se kinders.

Help ons om ‘n verskil te maak deur ongebruikte sporttoerusting te skenk. 

Enige donasies kan by MBW se ontvangs gelos word.  Vir meer informasie skakel (021) 976 4832.

 

Laerskool Durbanville kleure-atletiek 2018

Marina Wege en Jana Jansen van Rensburg help langs die veld by Laerskool Durbanville se interhuis kleure-atletiek. Baie dankie aan InQua-med, Hitech Therapy en Physio & Wellness wat dit moontlik gemaak het!