THE INSANELY GREAT EIGHT!

A lot has changed lately—but not our need to remain healthy and active!
Check out these eight at-home exercises you can do right at your desk, and stay Alorica Strong!

WRISTS SPINAL STRETCH SHOULDER STRETCH LOWER BODY STRETCH

Typing away all day? You
might be at risk for carpal
tunnel syndrome. Keep your
wrists in prime condition with
this simple move: Stand and
place your palms flat on your
desk with your fingers facing
towards you. Keeping your
arms straight, lower your
body until you feel the
stretch. Hold for 15 seconds.
Sit tall in your chair, keep
your feet together and
stretch your arms to the
ceiling. Then, place your left
hand on the desk, hold the
back of your chair with your
right hand and twist to the
right. Hold for 10 seconds,
release and repeat the twist
in the other direction.
Sitting tall in your chair,
reach your left hand behind
your back—and bring your
right hand up to meet it.
Grasp your hands together
and stretch! Can’t meet in
the middle? Keep trying and
keep stretching—you’ll get it!
Sit in your chair with your feet
flat on the floor. Extend one
leg out and hold for two
seconds. Raise it as high as
you can, and hold for another
two seconds. Repeat 15 times
on each leg. Those two
seconds will seem like an
eternity by the end!

ARM STRETCH SHOULDER BLADES NECK MUSCLES SIDE STRETCH

Sit straight in your chair, feet
flat on the floor, and place your
hands in a prayer position in
front of your chest. Push your
hands together and feel the
stretch—hold for 20 seconds
and repeat several times.
Sit up straight and roll
your shoulders back until
the shoulder blades are
pinched together. Release
and repeat 15 times.
Press your palms into your
forehead and try to push
your head forward, resisting
the motion with your hands.
Then, switch the hands to
the back of your head and
push your head backwards,
again resisting the motion.
Repeat five times.
Sit up straight in your chair
and raise your left arm up
over your head. Grab your left
wrist with your right hand and
pull it to the right—you should
feel a stretch down your left
side. Hold for 10 seconds and
then swap arms and repeat on
the right side.

PLEASE NOTE: This information is provided using publicly available, third-party information. The content has
not been created, validated, or sponsored by Alorica. Participation is strictly voluntary and not related to or
required for one’s job. Individuals may wish to consult with their health care provider prior to participating in
any form of exercise to confirm the safety and effectiveness of the exercise for the individual.
© 2020 Alorica Inc. All rights reserved.