In-Office Stretches

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

neck stretch
wrist_extended_fingers_down_stretch
chair_arms_behind_stretch

  

  • Neck Stretch
  • neck 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

  • Pectoral Corner Stretch

  • pectoral_corner_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.

  • Overhead Reach Stretch

  • overhead_reach_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.

  • Shoulder Pinch Stretch

  • shoulder_pinch_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.

  • Chair Rotation Stretch

  • chair_rotation_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.

  • Arms Behind Back Stretch

  • chair_arms_behind_stretch

    -Hold hands behind back, and grasp hands together.

    -Pull shoulder blades back and down.

    -Hold 5 seconds. Repeat 5 times.

     

  • Wrist Extended, Fingers Pointed Up

  • wrist_extended_fingers_up_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 Pointed Down

  • wrist_extended_fingers_down_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.