In-Office Stretches

Maintaining flexibility is important. Here are some easy to do stretches that can be performed in the office.

neck stretchwrist_extended_fingers_down_stretchchair_arms_behind_stretch

  

  • Tilt ear toward shoulder.Neck Stretch. 
  • Reach up and touch top of head with palm to hold in tilted position.
  • Hold 5-10 seconds. Repeat 2-3 times.
  • Reverse side

neck stretch

 

  • Stand at a corner about a foot away from the wall with forearms on opposite sides of the corner. 
  • One foot should be forward.
  • Elbows should be at slightly below shoulder height.
  • Keep abdominals tight to avoid arching back.
  • Lean gently in towards corner by bending the front knee until a stretch is felt in front of the chest.
  • Hold 5-10 seconds. Repeat 2-3 times.

pectoral_corner_stretch

  • Take a deep breath and reach up over head with both arms.
  • Hold 5-10 seconds.
  • Exhale and lower slowly.
  • Repeat 2-3 times.

overhead_reach_stretch

  • Place arms behind head being careful not to press hand into head.
  • Relax shoulders, and squeeze shoulder blades together while keeping shoulders back and down.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.

shoulder_pinch_stretch

  • Sit in chair, and if you can, wrap feet around chair legs.
  • Reach across body and grab back of chair.
  • Pull gently to increase stretch in mid back.
  • Hold 5-10 seconds.
  • Repeat 5 times.

chair_rotation_stretch

  • Hold hands behind back, and grasp hands together.
  • Pull shoulder blades back and down.
  • Hold 5 seconds. Repeat 5 times.

chair_arms_behind_stretch

  • Hold arm straight at waist height with palm facing away from you and fingers pointing up.
  • Hold onto palm of hand and stretch wrist back.
  • Do not pull on fingers.
  • Make sure the fingers and thumb are kept together.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.

wrist_extended_fingers_up_stretch

  • Follow the instructions for the Wrist Extended stretch above, but with fingers pointing toward the floor.
  • Hold 5-10 seconds.
  • Repeat 2-3 times.

wrist_extended_fingers_down_stretch