Office Stretching

24 Dec

 

Upward arm stretch

  • Interlace
    fingers above head, palms upward
  • Push
    arms slightly back and up
  • Breathe
    easy
  • Hold
    stretch 10 to 20 seconds

 

office1.jpg

Shoulder shrug

  • Sit
    or stand with arms hanging loosely at sides
  • Shrug
    shoulders up
  • Hold
    five seconds
  • Breathe
  • Relax
    shoulders downward
  • Repeat
    5-10 times

 

office2.jpg

Over-the-shoulder stretch

  • Sit
    or stand with arms hanging loosely at sides
  • Turn
    head to one side, then the other
  • Hold
    for five seconds, each side
  • Repeat
    one to three times

 

office3.jpg

Shoulders back

  • Sit
    with fingers interlaced behind head, elbows straight out to sides,
    upper body aligned
  • Pull
    shoulder blades together to create feeling of tension through upper
    back and shoulder blades
  • Hold
    five seconds, relax
  • Repeat
    one to three times

 

office4.jpg

Upper arm stretch

  • Stand
    or sit and place right hand on left shoulder
  • With
    left hand, pull right elbow across chest toward left shoulder and hold
    10 to 15 seconds
  • Repeat
    on other side

 

office5.jpg

Arm and side stretch

  • Sit
    with arms overhead
  • Hold
    elbow with hand of opposite arm
  • Pull
    elbow behind head gently as you slowly lean to side until mild stretch
    is felt
  • Hold
    10 to 15 seconds
  • Repeat
    on other side

 

office6.jpg

Forward arm stretch

  • Interlace
    fingers and turn palms out
  • Extend
    arms in front at shoulder height
  • Hold
    10 to 20 seconds, relax, and repeat

 

office7.jpg

Head forward stretch

 
 

  • Sit
    or stand with arms hanging loosely at sides
  • Gently
    tilt head forward to stretch back of neck
  • Hold
    five seconds
  • Repeat
    one to three times

 

office8.jpg

 

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