Newark evening star and Newark advertiser. [volume] (Newark, N.J.) 1909-1916, 1913-03-05
Desk Exercises for Business Girls


In many schools it is the custom
nowadays to stop all work in the mid
die of the morning or afternoon ses-
sion, open the windows and put the
pubis through gymnastics for i've
minutes. But what of business girls,
those who sit at desks or typewriters,
tables or machines, through the long
hours of the working day? They need
change of position and occasional eN-
ercise no less than school children.
Such a method of relief has been
tried, believe, in a few large estab-
lishments. and it has been a failure
because people think it draws too
much attention to them individually
and makes them look or feel ridieu-
| lous. But there are many exercises
which may be taken quietly and I'M
obtrusively at the desk without ris-
| ing. Almost the whole body can be
exercised in an ineonspicuous manner
and without annoyance to anyone; In
| fact without the knowledge OF any
other person in the room.
These exercises may be either rest
full or corrective. The restful ones are
useful in all such conditions as tired
back. "crick'' in the neck and Shout
der, aching of the arms and legs, and
headache. They may be divided into
classes and are as follows:
|. Shoulder raising and sinking for
a tired back. Sit back quietly IN the
chair, arms down at the sides. Raise
the shoulders, stretching the whole
spine upward a far as possible. AT the
same time inhale slowly, elevate the
chin and try to make the shoulder
blades meet in the back. Count ten
then relax, letting the shoulders SINK,
and exhale slowly at the same time.
This exercise not only relieves tired
backs. but increases the chest capacf
ity at the same time.
?. Trunk twisting for tired back.
Sit upright in the chair both feet
parallel and squarely on the floor
With the hands grasp the hips firmly
and twist the body slowly to the
right. Count ten. then twist to the
left. Count ten and return to the
first position. When the hips are held
firmly facing the front the body can
not be twisted very far, therefore
the exercise is inconspicuous. 1t Is
we'll to twist the head as far as pos
sible in the same direction as the
body twisting, although it may also
be twisted in the opposite direction
for change
3. For aching hands. Sit UP straight
with the hands in the lap. Flex the
fingers by making hard fist. with
resistance. Count five and then open
the fingers, spreading them out as
wide as possible. Repeat ten times.
Then bend and unbend the wrists
quietly, with resistance. as slowly as
possible. Repeat ten times
4. For aching arms. Make a tight
fist and twist the arm, so that the
palm points first upward, then down
ward Repeat ten times. Then bend
the arm quietly at the elbow. raising
the fist in front until it touches the
shoulder. Count ten and then slowly
extend the arm downward until IT
hangs at full length beside the chair.
Relax and count ten. This exercise
must be done slowly with the fist
clenched as tightly as possible.
5. For aching legs. Sit up straight
in the chair. Flex or bend the ankle
quietly but steadily with resistance.
Count ten and extend the toe as far
as possible. Make a circle with the
great toe, using the ankle, joint for
pivot. Repeat ten times. Draw up
the knee as far as the desk will al
low Count ten and extend the leg
to the full reach. Stretcl hard, count
ten and return to first position.
Desk work is also apt to cause vari-
Gus harmful tendencies which, If not
checked and corrected, result in such
deformities as round shoulders. fiat
chest, forward position of the head,
one shoulder low, one hip high,
crooked spine and so on. Corrective
desk exercises are:
/. For Round Sholders-Sit erect
in the chair. Rotate the shoulders
backward with a circular motion, first
the right then the left, then both.
Repeat five or ten times.
2. For One Low Shoulder-The hand
on that side may be placed on top
of the head while resting.
3. For Stretching the Spine-Raise
and lower the shoulders as described
in the first of the foregoing restful
exercises.
4. For One Hip Larger Than the
Other-Take the stretch exercise for