Stretching at Your Desk Back Stretches Back Stretch: With your arms by your side soften the front of the hips to allow the torso to fold forward over your legs. Hold for 10-20 seconds. Lower Back Stretch: Cross your legs with left leg on top, gently twist to the left, using right hand to deepen the stretch. Repeat on the right side with the right leg on top. Hold the stretch for 10-20 seconds Hip Stretch: Sitting in your chair cross one leg over the other so that ankle rests just above the knee. Lean forward to feel a nice stretch in your hip and buttocks. Over time this one exercise can help with lower back problems and sciatica. Hold for 10-20 seconds and repeat with the other leg. Lower Back Stretch: Place palms in hollow of lower back focus on a point straight ahead while keeping chin down. Bend backward using hands to support lower back. Hold for 5-10 seconds and return to starting position. Neck Stretches If it is painful, or your neck just doesn't feel right, stop immediately. The start position for the neck roll: Your head is straight, and your gaze is forward. From the start position, very gently tip your head to your left. Then very gently, roll your head back into an extended position (eyes are facing the ceiling). This part of the neck roll challenges and strengthens the muscles on the back of the neck. With your head back, very gently roll your head to your right. Return to the start position with your head straight and your gaze forward. Repeat the stretch in the opposite direction. Shoulder and Upper Back Stretches Shoulder Shrug: Shrug or lift the tops of your shoulders up toward your ears. Hold the position for 2-3 seconds and then relax your shoulders and lower to the starting position. Repeat 5 times Arm and Rib Cage Stretch: Interlace fingers then reach above your head with arms as straight as possible. Think of elongating your arms as you feel a stretch through arms and upper sides of rib cage. Shoulder Stretch: Straighten left arm and with your right arm under the elbow pull your left arm across your body until you feel a good stretch in your shoulders. Arm and Shoulder Stretch: Interlace fingers, and then straighten arms in front of you. The palm should be facing away from you as you do this stretch. Feel stretch in arms and
Stretching at Your Desk Back Stretches Back Stretch: With your arms by your side soften the front of the hips to allow the torso to fold forward over your legs. Hold for 10-20 seconds. Lower Back Stretch: Cross your legs with left leg on top, gently twist to the left, using right hand to deepen the stretch. Repeat on the right side with the right leg on top. Hold the stretch for 10-20 seconds Hip Stretch: Sitting in your chair cross one leg over the other so that ankle rests just above the knee. Lean forward to feel a nice stretch in your hip and buttocks. Over time this one exercise can help with lower back problems and sciatica. Hold for 10-20 seconds and repeat with the other leg. Lower Back Stretch: Place palms in hollow of lower back focus on a point straight ahead while keeping chin down. Bend backward using hands to support lower back. Hold for 5-10 seconds and return to starting position. Neck Stretches If it is painful, or your neck just doesn't feel right, stop immediately. The start position for the neck roll: Your head is straight, and your gaze is forward. From the start position, very gently tip your head to your left. Then very gently, roll your head back into an extended position (eyes are facing the ceiling). This part of the neck roll challenges and strengthens the muscles on the back of the neck. With your head back, very gently roll your head to your right. Return to the start position with your head straight and your gaze forward. Repeat the stretch in the opposite direction. Shoulder and Upper Back Stretches Shoulder Shrug: Shrug or lift the tops of your shoulders up toward your ears. Hold the position for 2-3 seconds and then relax your shoulders and lower to the starting position. Repeat 5 times Arm and Rib Cage Stretch: Interlace fingers then reach above your head with arms as straight as possible. Think of elongating your arms as you feel a stretch through arms and upper sides of rib cage. Shoulder Stretch: Straighten left arm and with your right arm under the elbow pull your left arm across your body until you feel a good stretch in your shoulders. Arm and Shoulder Stretch: Interlace fingers, and then straighten arms in front of you. The palm should be facing away from you as you do this stretch. Feel stretch in arms and
stretchingatyourdesk.docx