Coffee Break is a newsletter distributed to Averett faculty and staff to keep them up to date on campus activities and information.
Please send information you would like included in Coffee Break, via e-mail to
SORRY, there are no new HR announcements this week. If you have an announcement to add to our next issue, please send us this form!
| ||Be Flexible|
While a well-balanced exercise program should incorporate three components—cardiovascular, strength, and flexibility training—flexibility training is often overlooked. Being more flexible won’t help you lose weight. It won’t help your muscles become more defined. But it will make achieving both of those goals easier.
One of the great things about flexibility training is that you can make it as simple or complex as you like. It can consist of some simple stretching a few times a week or it can be an intense yoga workout. In either case, the benefits are far reaching.
The American College of Sports Medicine recommends a stretching program that includes all of the major muscle groups. Each stretch should be held for 10 to 30 seconds and should be repeated at least four times. The program should be completed at least two to three days a week.
Here are some basic stretches:
• Shrug: Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3-5 seconds, and then relax your shoulders downward into their normal position.
• Front head tilt: Gently tilt your head forward to stretch the back of the neck. Hold for 5-10 seconds. Do not stretch to the point of pain. Repeat by tilting head back and to each side.
• Arms/upper back: Interlace fingers and straighten arms out in front of you. Your palms should be facing away from you as you do the stretch. Feel the stretch in your arms and through the upper part of the back (shoulder blades). Hold stretch for 20-30 seconds.
• Arms/ribcage: Interlace fingers and turn palms upwards above your head as you straighten your arms. Hold for 10-20 seconds.
• Shoulders/arms/chest: Interlace your fingers behind your back. Slowly turn your elbows inward while straightening your arms. Hold for 5-15 seconds.
• Upper leg: While seated, hold your lower leg just below the knee. Gently pull toward your chest. Hold for 30 seconds. Repeat for other leg.
• Calf: Stand near a solid support and lean on it with your forearms, head resting on your hands. Bend one leg and place your foot on the floor in front of you, leaving the other let straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the floor and your toes pointed straight ahead. Hold for 30 seconds. Do not bounce. Stretch both legs.
For more articles and videos on wellness related issues please visit our Health Library.
SORRY, there is no people news this week. If you have an announcement to add to our next issue, please send us this form!
SORRY, there are no new employees to announce this week. If you have a new employee to add to our next issue, please send us this form!
SORRY, there are no new stories this week. If you have an success story to add to our next issue, please send us this form!