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5 Hand and Wrist Stretches You Can Do Anywhere
From typing on your computer to texting on your smartphone, your hands and wrists get almost non-stop action every day. And while you might think to try some lower-back stretches or some shoulder rolls when you’re feeling tight or stiff, when was the last time you thought about wrist stretches or hand stretches? Like stretching before bed or incorporating morning stretches into your day, you might want to make hand and wrist stretches more of a habit: It turns out, there’s good reason to do so.
Your hands and wrists are made up of numerous muscles, and just like other muscles in the body (including those foot muscles), they’re prone to chronic conditions from almost constant use.
RELATED: The 8 Best Warm-Up Exercises for Your Entire Body
“They’re used more frequently than other muscles in the body,” says Austin Martinez, M.S., A.T.C., C.S.C.S., director of education for StretchLab in Irvine, Calif. Plus, because these muscles and their associated tendons are bunched up next to each other, repetitive motion can cause various conditions to develop over time, including carpal tunnel syndrome, golfer’s elbow, and tennis elbow. But research shows that consistent stretching exercises can improve mobility and performance and decrease risk of injury, Martinez says.
Fortunately, you can do simple wrist stretches and hand stretches that don’t draw much attention to what you’re doing, so you can do them anywhere (yes, even at work). Martinez recommends stretching hands and wrists at least two to three times a day, perhaps while sitting at your desk, after a workout, and before you go to bed. Follow his five-stretch sequence below, holding each stretch at least 30 seconds, for looser, happier hands and wrists.
RELATED: These Full-Body Stretches Will Help You Find Your Flexibility
Wrist extension with elbow extended
Extend your right arm in front of you, palm up with fingers pointing toward the ground. With your left hand, gently pull the fingers on your right hand back toward your body. Switch sides and repeat.
Wrist flexion
Extend your right arm in front of you, palm down with fingers pointing toward ground. Using your left hand, gently pull the fingers on your right hand toward your body. Switch sides and repeat.
RELATED: 15 Stretches You Should Do Every Day
Wrist extension with elbow bent
From a seated position, bend your right elbow and place it on your right leg. With your right palm facing up (as if holding a bowl of soup), pull your fingers gently toward the ground with your left hand. Switch sides and repeat.
Finger abduction
Using your left hand, place your fingers between the index and middle finger on your right hand and gently spread those fingers apart. Continue this sequence with each of the fingers on the right hand, stretching the tiny muscles that connect the fingers. Switch hands and repeat.
Thumb extension
Start with your right palm facing up. Using your left hand, gently pull your thumb toward the floor. Switch sides and repeat.
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Teacher Urgently
Looking for passionate English teachers in South Africa who want to broaden their horizons and apply to work in China. Teaching in China is absolutely one of the best career choices you can make.Discover the beauty of China and gain international experience. You can expect to earn R 28000 to R 50000 *) Cost of living is fairly inexpensive in China. Medical aid provided.
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Arrival assistance,Sim card and Bank account arranged. Please attach the following documents: -CV in (PDF or WORD format)
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Account Director/Senior Account Manager (Cape Town)
Remuneration: | Market related |
Location: | Cape Town |
Education level: | Diploma |
Job level: | Mid/Senior |
Type: | 3 – 6 mont |
Reference: | #IFRADKJ |
Company: | Ivy Farrell Recruitment |
Do you have more than five years’ client service experience within an agency? As well as excellent team management and presentation skills?
One of SA’s top independent award-winning agencies is looking for an account director or senior account manager to join their team for a three to six-month contract.
In this role you’ll contribute to the efficient and profitable running of the account and be accountable for the successful development and implementation of account strategies.
The position is based in Cape Town and reports to the Business Unit Director.
Requirements
- Matric
- Relevant tertiary qualification (marketing and communications)
- Five+ years of client service and agency experience
- There+ years’ people management experience
- Driver’s license and own reliable transport
- Proficient in MS Office suite (Mail, Word, Powerpoint and Excel) essential
- Diverse and excellent writing skills
- Exceptional interpersonal skills
- Good team working and management skills
- Presentation skills
- Ability to cope with pressure, work to tight deadlines and handle diverse activities
- Passion for client delivery and service
- Organisation and administration skills essential
Key responsiblities
Client responsibilities
- Build positive and productive client relationships by demonstrating an understanding and sound knowledge of their business and industries in which they operate.
- Manage multi-level projects simultaneously, forward planning, prioritising workflow and demonstrating problem solving at all levels.
- Work with and draw on the expertise of the full spectrum of the agency’s resources to develop integrated offerings to clients where necessary.
- Assist in delivering the highest quality of work and highest standard of creativity.
- Produce top quality written work for clients including proposals, presentations and reports.
- Deliver presentations to clients as and when required.
- Test strategic direction with creative teams in order to evaluate against strategy and adaptation across various channels of communication.
People responsibilities
- Work with Business Unit Director to set annual review KPIs.
- Manage junior team member, focussing on motivation, hands-on training and appraisals.
- Manage and supervise the team to ensure service levels and client deliverables are consistently met. Ensure effective communication internally to full team.
- Co-ordinate and ensure successful orientation of new employees into the team.
Finance responsibilities
- Assess project costs against client budgets, managing client and agency budgets on an ongoing basis.
- Ensure invoicing and financial administration adheres to best practice.
- Identify opportunities for expanding the financial potential of the clients’ business.
Operations
- Ensure meeting action reports, status reports, monthly reports, quarterly and annual reviews and other client admin is completed when required.
- Manage all projects to ensure delivery on time and on budget.
Should you not receive a response within three working days of your application please take it that your application has been unsuccessful.
Posted on 05 Dec 10:08
Melissa Attridge
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
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Telemarketing Agent (Cape Town)
Remuneration: | Market related |
Location: | Cape Town, Southern suburbs |
Job level: | Junior/Mid |
Type: | Permanent |
Reference: | #HCH-1589 |
Company: | HomeChoice |
Job description
HomeChoice is a leading omni-channel retailer, delighting our customers with an innovative range of curated products on personalized terms. Our aim is to provide multiple, convenient and easy retail shopping channels to guarantee that we meet all our customer expectations.
This role will be ideal for a candidate who can telephonically market / sell our company’s wide range of products to new and existing customers, ensuring that you meet business objectives whilst maintaining a high level of customer satisfaction.
Here’s what you can expect to be doing in the role
- Meeting sales objectives and revenue targets
- Ensure that the agreed sales and revenue targets are achieved in line with business requirements
- Meet operational and quality efficiencies
- Consistently reach performance targets and standards relating to productivity, adherence, turnaround time and quality
- Provide an exceptional customer experience
- Ensure a professional, polite and efficient service is offered by acting as an ambassador
Requirements
A little about who you are
- Grade 12/matric or equivalent qualification
- Minimum of one year of sales/telemarketing (outbound) experience within a contact centre
- Must be computer literate (email, internet, Word and Excel)
- Excellent telephone etiquette
Benefits
- Flexible benefits to structure your own package
- Creative agile work environment
- Café and lounge area
- Staff restaurant with a variety of healthy meal options
Posted on 05 Dec 10:07
Home Choice
The HomeChoice Group is a leading credit-based direct marketing retailer selling homeware merchandise and financial services to the expanding urban middle-income mass market in southern Africa.
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Intermediate-Senior RPG Developer (Pretoria)
Remuneration: | R800000 – R900000 per year |
Location: | Pretoria |
Education level: | Degree |
Job level: | Senior |
Type: | Permanent |
Reference: | #LV48178 |
Company: | E-Merge IT Recruitment |
Job description
Intermediate to senior RPG developer is required to join a great team of developers in a leading investments business that strongly believes in helping their customers from all walks of life protect and grow their savings and invest in the future. You’ll need at least five years of RPG development/ILE experience to design, develop, implement and support technological solutions.
If you are looking to join an innovative and collaborative environment, apply now!!
Reference Number for this position is LV48178 – 2019 which is a permanent position based in Centurion offering up to R900k per annum negotiable on experience and ability. Contact Liza on
az.oc.egrem-e@bdvaziL
or call her on 011 463 3633 to discuss this and other opportunities.
Are you ready for a change of scenery? The e-Merge IT recruitment is a specialist niche recruitment agency. We offer our candidates options so that we can successfully place the right developers with the right companies in the right roles.
Check out the e-Merge website www.e-merge.co.za for more great positions.
Do you have a friend who is a developer or technology specialist? We pay cash for successful referrals!
Requirements
Technical Skills:
- Diploma: Information Technology
- At least five years of RPG development/ILE experience
- RPG 7
- RDI
- Jira
Posted on 05 Dec 10:07
Liza Van den Berg
Create your CV once, and thereafter you can apply to this ad and future job ads easily.
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- Full Stack Java Developers, Johannesburg, e-Merge IT Recruitment
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- Senior Java Developer, Fairlands, e-Merge IT Recruitment
- Intermediate Java Developer, Johannesburg CBD, e-Merge IT Recruitment
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- Full Stack Developer, Johannesburg, Bryanston,Sandton, Talent Magnet | Digital Recruitment
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- Intermediate Software Developer – C#/.NET, Johannesburg, e-Merge IT Recruitment
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- Senior Level Java Developer, Centurion, e-Merge IT Recruitment
Frontend Javascript Developer
A leading South African retailer, is looking for highly talented Front End JavaScript Engineer for their Cape Town or Stellenbosch office. You will be working with the best of the best, with some great perks on offer!
Their stack includes:
JavaScript , React, Or Angular.
Python, jQuery, PHP
MySQL, Kafka, PostgreSQL, MongoDB
nginx, RabbitMQ, memcached
Docker, Kubernetes.
The ideal candidate has a Bachelor’s degree, with a strong focus on a quantitative subject, and 2 + years experience within a Software Engineering role.
Project Manager
We are currently looking for a project manager to join our team. This is a 12 month contract position based in Port Shepstone. Accommodation will be provided if not from Port Shepstone. Will be able to come home once a month for 4 days.
Minimum Requirements:
- Matric
- Degree advantageous
- PMP in good standing
- MS Office skills
- MS Project skills
- 10 years’ experience as a Project Manager
- Must have experience in construction.
- Excellent in scheduling skills
- Excellent coordinator and communication skills
- Excellent stakeholder management skills