or neutral position). Keep your neck and shoulder relaxed throughout the stretching session. Lower Body Exercises Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Place a hand on the knee and push downward while the upper leg and knee push upward. Hold for 2 seconds, lower and repeat for 10 reps. Repeat on the other side. Leg Extension: Sit tall with the abs in and extend the left leg until it is level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 10 reps. Repeat on the other side. Ankle Rotation: Sit tall with one foot off the floor circle ankle to clockwise and then counter clockwise. Do 10 circles in each direction and repeat with other ankle. Abdominals Exercises Side Bends: Hold a water bottle with both hands and stretch it up over your head, arms straight. Gently bend towards the left as far as you can contract the abs. Come back to center and repeat to the right. Abs Twist: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps.
or neutral position). Keep your neck and shoulder relaxed throughout the stretching session. Lower Body Exercises Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Place a hand on the knee and push downward while the upper leg and knee push upward. Hold for 2 seconds, lower and repeat for 10 reps. Repeat on the other side. Leg Extension: Sit tall with the abs in and extend the left leg until it is level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 10 reps. Repeat on the other side. Ankle Rotation: Sit tall with one foot off the floor circle ankle to clockwise and then counter clockwise. Do 10 circles in each direction and repeat with other ankle. Abdominals Exercises Side Bends: Hold a water bottle with both hands and stretch it up over your head, arms straight. Gently bend towards the left as far as you can contract the abs. Come back to center and repeat to the right. Abs Twist: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps.
stretchingatyourdesk.docx