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Stretching exercises you can do during your working day

Stretching exercises you can do during your working day

Here are some simple stretches you can do at your computer

Please note:

Don’t forget to always remember practice safe stretching:

Stretch slowly.

Remember to breathe normally.

You should feel a gentle stretch in the muscles, sharp pain is a sign of overstretching.

Hold each stretch for at least 15-20 seconds, or until you feel the muscle relax.

Repeat each stretch 2- 3 times.

Avoid bouncing or jerky movements during stretching – be patient and allow the muscles to gently lengthen while you hold the stretch.

Relax your mind and the rest of your body as much as you can – enjoy the sensation.

Maintain good posture while stretching – sit up straight, stand tall.

Neck Stretches;

Stretch One;

• Start with your head in a neutral position.

• Bend your neck slowly to one side – move your ear towards your shoulder. You should feel this stretch on the other side of your neck.

• Hold this position for 15-30 seconds and then slowly bring your head back to the starting position.

• Repeat the same movement on the opposite side.

Stretch Two;

• Start with your head in a neutral position.

• Turn (or rotate) your head to one side while keeping your shoulders still and relaxed – like looking over your shoulder. You should feel this stretch on the other side of your neck and shoulder.

• Hold this position for 15-30 seconds and then slowly bring your head back to the starting position.

• Repeat the same movement on the opposite side.

Shoulder and Arm Stretches;

Stretch One

• Start with your head in a neutral position.

• Roll your shoulders upwards and backwards in a circular motion.

• Repeat 3-5 times.

Stretch Two;

• Start with your head in a neutral position.

• Raise both your hands above your head.

• Extend your arms and reach towards the ceiling with your hands together and palms facing the ceiling.

• Hold this position (reaching upwards) for 15-30 seconds. You should feel this stretch along your upper back, across your shoulders and sometimes in your forearms.

• Slowly bring your arms back down and return to the starting position.

Legs, feet and back stretches

Stretch One;

• This stretch can be performed in a standing or sitting position.

• Start in a neutral position – feet shoulder width apart and flat on the floor, arms relaxed down by your side, head facing forward.

• Reach both hands straight up towards the ceiling.

• Slowly bend your trunk to one side. You should feel the stretch on the opposite side.

• Hold this position for 10-15 seconds before returning to the starting position.

• Repeat the stretch on the other side.

Stretch Two;

• Sit upright and facing forwards. Feet shoulder width apart.

• Raise one foot off the floor and straighten your leg. The opposite foot remains on the floor.

• Slowly point your toes towards the ceiling as far as your feel comfortable. Hold this position for 10-15 seconds.

• Slowly lower point your toes forward (away from you) as far as you feel comfortable. Hold this position for 10-15 seconds.

• Return to the starting position with both feet on the floor.

• Repeat the stretch on the opposite side.

Forearm, Wrist and Hand Stretches;

Stretch One;

• Start with your head in a neutral position.

• With both hands out in front of your body make a fist. Hold for 5-10 seconds.

• Spread your fingers as wide as possible. Hold for 5-10 seconds.

• Relax your hands before repeating 2-3 times.

Stretch Two;

• Start with your head in a neutral position.

• Place your hands out in front with your elbows bent and palms down.

• Roll your wrists so the palms of your hands face upwards.

• Slowly return to the starting position and repeat 2-3 times.