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
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.