• Paige Schwenker

Stretches to Try at your Desk

Sitting all day can be uncomfortable and take a toll on your #muscles. Whether you’re #working from home or at the office, incorporating these simple #stretches throughout the day can help keep you from feeling sore and tight.

Hold each position until you feel a gentle stretch (about 15-30 seconds). If any of these make you feel uncomfortable, stop or try to moderate the intensity. Practice once daily or as often as desired!

Finger Links

This stretch focuses on the #shoulder blades and the back of the #neck.

  1. Raise your arms up in front of you, linking your fingers together.

  2. Roll the shoulders forward and tuck your chin into your chest, reaching your arms out in front of your body.

  3. Roll the shoulders forward to stretch in between the shoulder blades and the back of your neck.

  4. Move the arms down slowly.



The Reach Behind

This stretch focuses on the #back, #shoulders and #chest.

  1. Reach your arms behind you, whether it be behind the back of the chair or directly behind your back.

  2. Interlace your fingers with your knuckles facing outward.

  3. Tuck your chin into your chest and slowly raise your arms behind your back as high as you can away from the back of the chair.

  4. Slowly lower your arms back down.



The Puppet

This stretch focuses on the area between the shoulder blades.

  1. Move arms across the body in a crisscross formation. Place the palms of your hands under the opposite thighs (if you can) for an even greater stretch.

  2. Tuck the chin into the chest.

  3. Raise your shoulders up, as if a string was pulling on your upper back. Feel the stretch between the shoulder blades. Repeat crossing the opposite arm in front.



Single Arm Opposite

This stretch focuses on the back of the shoulders and the upper back.

  1. Bring one arm across to the opposite shoulder.

  2. Use the other free hand to take hold of the elbow, pushing the arm deeper across the chest until you feel a stretch in your shoulder and upper back.

  3. Repeat on the other side.



The Torso Twist

This stretch focuses on the entire #torso.

  1. Breathe in and breathe out while sitting forward in your chair.

  2. Bring one arm across the body to grab the opposite base of the chair.

  3. Rotate your torso and use the other hand to grab the top of the back of the chair and hold.

  4. The more you rotate the front of your body towards the back of the chair, the greater the stretch you will feel.

  5. Repeat on the opposite side.



Woodchopper

This stretch focuses on the upper back and the side of the torso.

  1. Interlace your fingers, then rotate hands so your knuckles are facing you.

  2. Lift your arms straight up over your head and bend to one side, feeling the stretch all the way across the side of your body.

  3. Return to center and repeat on the opposite side.


The Hip Stretch

This stretch focuses on the #hips.

  1. Sit up straight in your chair.

  2. Cross one ankle over the knee of the opposite leg.

  3. Sit up tall and gently lean forward while grabbing your ankle for an even greater stretch.

  4. Relax and slowly return to the starting position.

  5. Repeat on the opposite side.


The Wrist Stretch

This stretch focuses on the #wrists and #forearms.

  1. Raise one arm in front of you.

  2. Flex your hand towards your body so that your fingers are pointing up towards the ceiling.

  3. Use the other hand to pull your fingers toward your body feeling the stretch in your wrist.

  4. Turn your hand clockwise so it is facing down (optional).

  5. Repeat on the other side.

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