Stretching Exercises at Your Desk

Muscle Warming STRETCHES To Do at Your Desk Some quick exercises you can do right at your desk that will keep moving and stretch cut your muscles to avcid those aches and pains at work. Hands & Wrist Roll Finger Stretch Roll your wrist regularly, around every hour or so. Roll the wrist 10 times clockwise, then 10 times anticlockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot time typing. Extend fingers open as far as possible and hold for 5 seconds. Then make a fist as tight as possible and hold for 5 seconds. Repeat this several times. Wrist Stretch Shoulder Stretch Stand up & turn your hands so that the wrists face your computer and the fingers touch the edge of the desk. Lean in to the wrists and flatten your palms as much as possible. Back off if you feel pain. Start by stretching the back of your shoulder by placing one hand under your elbow it across your chest. Don't rotate your body as you stretch. Hold for 15-30 seconds. You'll feel tension in the back of your shoulder. Relax & slowly return to the starting position, then repeat with the other arm. Upper Arm Štretch Neck roll Close your eyes & let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back and then the left ear to the left shoulder. Do 3-4 rolls in one direction & then switch direction for another 3-5 rolls. Lift one arm & bend it behind your head, then place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold for 15-30 seconds, then relax & slowly return to the starting position. Repeat the stretch with the other arm. Shrug Your Shoulders Wall Push- Ups Inhale deeply & shrug your shoulders, lifting them high up to your ears. Hold for a few seconds, then release and drop. Repeat 3 times. Shake your head slowly, like YES & NO. Repeat several times to relax your neck. Stand facing the wall, roughly a foot away, and push yourself of the wall with your arms. Not an intensive workout, but it will get your blood moving & stretch your shoulders. Lower Back Stretch Back & Bicep Stretch Sit forward in your chair & bring one of your knee towards your chest. Use your heads to grab the back of your thigh & gently pull it towards you, Keep your back straight and be careful not to lean forward. Hold for 30 seconds. Relax & slowly return to the starting position, then repeat the stretch with the other leg. Place your hands on the edge of your desk & slowly push your chair back until your head is between your arms & you're looking at the floor. Then slowly pull yourself back in. Repeat 15 times. Reach for the sky Leg Extension Grab the seat of your chair to brace yourself & extend your legs straight out in front of you so they are parallel to the floor. Flex & point your toes 5 times. Release, and repeat it 10 times. Sit up tall in your chair & stretch your arms overhead, interlocking your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back, gaze up at the ceiling, too. Inhale, exhale, release. Stretch both arms over your head and reach for the sky again. After 10 seconds, extend the right hand higher, then the left. Standing thigh streich Hamstring Stretch Stretch the front of your thigh by standing up straight, placing one hand on a chair or desk for stability. Grab one of your ankles & bring it up toward your buttock. Řemember to maintain an upright position, keeping your back straight & knees parallel to one another. Hold for 15-30 seconds. Relax & return to the starting position then repeat it with another leg. To ease the hamstrings and lower back, push your chair away from your desk & put your right heel up on the desktop. Sit up straight, bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, then point it. Bend forward a bit farther, flex your foot again, & hold for 10 seconds. Repeat another side. DESIGNED BY JOB CLUSTER always connected wwW.JOBCLUSTER.COM Sources http://yoga.about.com/od/yogasequences/tp/deskstretches.htm http://travel.cnn.com/sydney/visit/plane-yoga-18-exercises-healthy-flying-910157 http://www.tompkinscountyny.gov/files/healthconsortium/Wellness/Healthy%20Back.pd http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer http://atlanticcoastchiro.com/blog/b_41242_carpal_tunnel_syndrome_what_can_you_do_to_fix_it.ht ml Piktochart make information beautiful