Office Stretching

Office Stretching 101

Here are a few simple things you can do in the office to get some length back and movement while you’re stuck in a chair. Office stretching is one way you can start to better your posture and decrease those niggles and aches you are experiencing throughout the day.

Neck nods

  • Roll your head forward
  • Roll your head back
  • Use your shoulders while moving your head forward and back
  • Slow, steady movements
  • Go as far as you can
  • Do sets of 10-20

Posterior Opening

  • Stretch both arms in front of your body
  • Take your left arm and twist it towards your back
  • Let your body move with you while pulling your arm back
  • Sets of 10
  • Repeat with right arm

Overhead Stretch

  • Stretch both arms toward the roof
  • Try to lengthen that body
  • Look up as you go and let your body move with you

Hands on Head

  • If you don’t need your hands…put your hand up on your head
  • Hold them there for as long as it’s comfortable
  • This will create an extension through your back
  • It will enable your diaphragm to be activated for your breathing

Quad Stretch

  • Get down on the floor on your left knee
  • Put your right foot in front of you
  • Make sure your right knee is not going in front of your right foot
  • If the stretch is easy for you, move your left knee back a bit to increase that stretch
  • Hold there for 2-3 minutes
  • Repeat on other side