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1. For the neck and the cervical. Slowly try to touch the shoulder with the chin. Alternate three times to the left and three times to the right. 2. Let your head drop forward in a very relaxed way. 3. Lift the right hand above the head and reach the left ear: from this position push with the head towards the left shoulder while opposing the resistance of your hand.
 4. Cross the hands behind the back and push upward.
5. Hold the left elbow with the right hand and the right elbow with the left hand. Try to separate your arms without letting the grip.
6. Put the palm of your hands together in front of you and push as hard as you can against each other.
7. Grab the sides of the chair with the hands and try to stand up with the chair. The feet must stay on the floor.
8. Lay your hands on the seating. Now try to push the chair downwards. The upper body must be kept upright.
9. Place the forearms inside the armrests and try to push them outwards. 10. Place the forearms outside the armrests and try to push them inwards.

11. Cross the hands behind the head and push it forward, while opposing resistance.

 12. For the lumbar plexus. Sit in upright position and look in front of you, with the chin lifted.
13. Sit in upright position. Shift rhythmically the body weight from the left to the right gluteus.
14. Slowly turn the head to the side and look behind the left shoulder and then behind the right shoulder, as far behind as you can.
15. For the abdominal muscles. Bend forward and bend the shoulders as much as you can. Exhale and relax the shoulders.
16. Grab the writing-desk top with both hands, arms straight, feet on the floor. With one hand pull towards you while pushing with the other.
17. Try to lift the writing-desk with the knees, in turn with the right and the left leg.
18. For the bust. Bend sideways and try to pick up a pencil first on the left and then on the right side of the chair, avoiding to turn the bust sideways and/or to bend it forward.

19. Grab the left side of the seating with the right hand, turning the bust to the right. The feet must stay on the floor. Change side.
20. Put the hand on the abdomen, one on top of the other and try to press the tightened abdominal muscles.
Organizzazione Ufficio Barra - 28041 Arona (NO) - Corso Liberazione, 16 - Tel. 0322 45766 - 243111 / Fax 0322 48017
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