Lumo 2015 Posture Challenge: Week 1

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Welcome to the Lumo 2015 workplace Posture Challenge! Below you will find the first week’s activity schedule and links to the exercise descriptions. At the bottom of the page we have some basic success tips. To visit the activities for week 2 Click Here or to visit the YouTube video playlist Click Here.

Monday

Morning:

Afternoon:

  • After Lunch – 5min Coaching Session
  • 5min/500 Step Walk
  • Posture Reset, Standing (4 = one per hour)

Tuesday

Morning:

Afternoon:

  • After Lunch – 5min Coaching Session
  • 5min/500 Step Walk
  • Posture Reset, Standing (4 = one per hour)
  • Door stretch

Wednesday

Morning:

Afternoon:

  • After Lunch – 5min Coaching Session
  • 2:00pm – Standing Meeting (.5 to 1 hour)
  • Victory Stretch (seated or standing) (1 per hour=4 total)
  • Michael Jackson Stretch

Thursday

Morning:

  • 9:00am – 15min Coaching Session (Lumo Lift)
  • 5min/500 Step Walk 
  • Posture Reset, Standing (1 per hour=4 total)
  • Superman Pose

Afternoon:

  • After lunch – 15min Coaching Session (Lumo Lift)
  • 2:00pm – Standing Meeting (.5 to 1 hour)
  • 5min/500 Step Walk 
  • Posture Reset, Standing (1 per hour=4 total)
  • Superman Pose

Friday

Morning:

  • 9:00am – 15min Coaching Session (Lumo Lift)
  • 5min Coaching Session (Lumo Lift)
  • 5min/500 Step Walk 
  • Victory Stretch (seated or standing) (1 per hour=4 total)
  • Door Stretch

Afternoon:

  • After lunch – 15min Coaching Session (Lumo Lift)
  • 2:00pm – Standing Meeting (.5 to 1 hour)
  • 5min/500 Step Walk 
  • Posture Reset, Standing (1 per hour=4 total)
  • Superman Pose

Saturday

  • 30min of walking through the day (at least 2,000 steps)

Sunday

  • 30min of walking through the day (at least 2,000 steps)

Posture

  • Coaching Session (Lumo Lift) – can be 5min, 15min, 1 hour, 4hours: While seated in your chair, get into good posture and align your Lumo Lift. Set your Coaching Session to 5 minutes on your Lumo Lift app and begin your session. Watch the tutorial video here.

Activity

  •  Standing Meeting: Ideally around a low energy part of your day (for example, 2pm), plan for a meeting or time to work standing. Stand strong in good posture and align your Lumo Lift. Aim for 30 minutes to an hour of continuous standing in good posture.
  • 5 min Walk Break/500 steps: Take a 5 minute break and go for a brisk walk. Aim for either 5 minutes of walking or 500 steps.
  • General Activity: Stay active throughout the day. Aim for a total of 30 extra minutes of walking or 2,000 steps in addition to your normal activity. Spread this out throughout the day — 5 minutes here, 10 minutes there.

Stretches & Microbreaks

  • Door Stretch: Find a door or wall surface. Lift arm to shoulder height, palms facing up, and touch the wall or door. Take a step forward and hold for 3 seconds. Release and repeat on other arm. Watch the tutorial video here.
  • Posture Reset Microbreak:
    • Standing:  Stand with your feet slightly further apart than hip-distance. Turn feet out slightly and tuck your chin in. Take a deep breath in through your nose. Turn palms out and raise chest toward your chin as you exhale slowly. Watch the tutorial video here.
    • Sitting: Sit at the edge of your seat with feet slightly further apart than hip-distance. Turn feet out slightly and tuck your chin in. Relax your arms and have them dangling by your sides. Take a deep breath in through your nose. Turn palms out and raise chest toward your chin as you exhale slowly.
  • Michael Jackson Stretch: Sit at the edge of your chair. Look towards your right and lift your right arm. Place your hand on the top of your head and pull your head gently down. Hold for 3 seconds and release. Repeat on other side. Watch the tutorial video here.
  • Superman Power Pose: Stand up tall with feet hip-distance apart. Bring both hands to your hips, chin up and  hold for 2 minutes. Watch the tutorial video here.
  • Victory Stretch/McGill Overhead Reach Microbreak:
  • Yoga Breaths Microbreak: Sit or stand tall. Inhale deeply through your nose and exhale slowly through your mouth. Repeat 3 times. Watch the tutorial video here.

What is good posture?

Our bodies were built to move, so at Lumo we believe the best posture is the next posture. But, the reality is that we all spend a lot of time sitting, so in order to minimize stress on your back and neck that time should be spent in good posture.

To get into good posture, imagine your head is being pulled straight up by a string. Lift your chest slightly and draw in your abdominals. Keep your shoulders down and back, and your chin tucked in. You’re aiming for a strong, confident position! When sitting, scoot your hips to the back of your chair and avoid reclining against the seat-back. For more details Click Here to visit our blog post.

How to Videos:

  1. How to wear your Lumo Lift
  2. How start a coaching session

Think hours – not days

Most of us think of our health in terms of good days or bad days. “Today is a good day, I worked out in the morning,” “today is a bad day I ate the office birthday cake….so I can eat whatever I want for the rest of today and I will be good tomorrow…”

Although paying attention to every hour can seem overwhelming, if you adjust your general perspective you will have many more successes and much shorter periods of failure.

Time yourself for success

We provide a recommended time of day for some of the exercises in the schedule, based on standard daily cycles. For example, people are typically more energetic in the mornings, so that is a great time to practice a coaching session in order to build good muscle memory. Additionally, because people tend to start losing energy and are more likely to slouch around 2pm, that is an ideal time for a standing meeting or to take a quick break.

But, feel free to experiment with the timing and adapt the tasks to when works best for you.

 

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Tansy

About Tansy

Tansy wears research, public relations and partnership hats at Lumo BodyTech. She is passionate about harnessing technology to support personal behavior change. Tansy’s background is in wearable tech and social entrepreneurship. She graduated from the University of Colorado with a BA in Social Marketing.