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