Stretch Exercises

DESK STRETCHES

 These are stretches to do at your desk.

This program will take 2 – 3 minutes.

 
Prolonged sitting at a desk or computer terminal can cause muscular tension and pain.

  • Taking a few minutes to do a series of stretches can make your whole body feel better.
  • Learn to stretch spontaneously throughout the day whenever you feel tense.
  • Don’t just do seated stretches, but do some standing stretches too. Good for circulation.

Breathe easily

There shouldn’t be any pain

Don’t bounce or force any movements

Feel the stretch

Relax

1. Bend your fingers at the knuckles to produce some tension, holding your wrists backwards.

Hold for 5 seconds. Repeat 3 times.
2. Separate and straighten your fingers until you feel a stretch holding your wrists backwards.

Hold for 5 seconds. Repeat 3 times.
3. Raise your shoulders up towards your ears until you feel a slight tension in your neck and shoulders.

 Hold for 3 – 5 seconds.

Slowly relax your shoulders into their normal position.

Repeat 2 – 3 times.

This is a good stretch to use at the first sign of stress and tension in the shoulder area.

 
4. Interlace your fingers behind your head and keep your elbows out to the side in line with your shoulders. Pull your shoulder blades together to create a stretch in the upper back and shoulder blades

 Hold for 5 seconds. Repeat 2 times.

This is a good stretch to use when the upper back and shoulder areas are tight.
5. Slowly tilt the head to the left side to stretch the muscles on the left side of the neck. Feel a good even stretch but do not overstretch.

Hold for 5 seconds.

Return the head to an aligned position.

Repeat the stretch to the right hand side. Repeat 2 times

 
6. While sitting in an aligned position turn your chin toward your left shoulder in order to produce a stretch in the right side of your neck. Hold for 5 seconds.

Return the head to an aligned position.

Repeat the stretch to the right hand side. Repeat 2 times

 
7. While sitting in an aligned position drop your chin forward towards your chest in order to produce a stretch in the back of your neck.

Hold for 5 seconds.

Return the head to an aligned position.

Repeat 2 times
8. Hold your left arm just above the elbow with your right hand with your left hand over your right shoulder. Gently push your left elbow towards your right shoulder while simultaneously turning your head and looking over your left shoulder.

Hold for 10 seconds.

Return to an aligned position.

Repeat the stretch to the right hand side.
9. Straighten your arms out in front of you with your fingers interlaced and your palms facing away from you. The stretch should be felt in your arms and between your shoulder blades.

Hold for 10 seconds.

Release and then

repeat the stretch. Repeat 2 times

 
10. Straighten your arms out above your head with your fingers interlaced and your palms facing away from you. The stretch should be felt in your arms and through the upper side of the rib cage.

Hold for 10 seconds.

Release and then

repeat the stretch. Repeat 2 times

 
11. Hold your left arm just above the elbow with your right hand with your left hand behind your head and pushing towards your right shoulder. Gently push your left elbow until an easy tension – stretch is felt in the upper arms and shoulders or back.

Hold for 10 seconds.

Return to an aligned position.

Repeat the stretch to the right hand side.
12. Stand a little way from a solid support and lean towards it with your head resting on your forearms. Bend your right knee and place your right foot on the floor in front of you. Leave your left leg straight and out behind .you. Keep the toes of your right leg pointed straight ahead with the heel on the floor. Move your hips forward until you feel a stretch in the calf of your right leg. Hold for 10 seconds.

Return to a standing position.

Repeat the stretch to the other side.
13. Sitting in a chair cross your left leg over your right knee. Rest your elbow or forearm of your right arm on the outer side of your left leg. Apply a firm, steady pressure with your right arm on your left leg Place your left hand on the back of the chair.. As you do this look over your left shoulder to produce a stretch in the side of the hip, and the lower and middle back.

Hold for 15 seconds.

Release and then repeat the stretch to the other side.
14. Interlace your fingers behind your back. Slowly turn your elbows inwards whilst straightening your arms. This produces a good stretch in the shoulders and arms when you find yourself slouching forwards.

Hold for 15 seconds.

Repeat 2 times
15. Clasp both hands around your left leg below the knee and gently pull your leg towards your chest. Use your right arm to pull your leg towards your right shoulder. This should produce a stretch in the side of your left leg.

Hold for 30 seconds.

Release and then repeat the stretch to the other side.

 

So why not take a short break every hour or so to try some of these stretches.

 Remember, however if it hurts don’t do it.

Download your copy of the Stretch chart by clicking below.

 

 

John and Linda Ballis

For more helpful tips on improving your health revisit this website regularly, http://wholisticmedicalcentre.com or go to our website http://.wheeloflifebook.com and purchase our book “The Wheel of Life’s 8 Keys to Success”

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