10 Stretches to Do at Work

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Do-Anywhere Moves

Arm Stretch 1

  • Bring your arms behind your back, clasping your hands. Or, hold a tie, sweater, or scarf (or something) between your hands.
  • Lift your arms as high as you can. Lift your sternum.
  • Hold for 30 to 45 seconds, relax for a moment, then repeat.

Arm Stretch 2

  • Interlock your fingers and extend your arms outward, straight in front of your shoulders. Your palms should be facing outward.
  • Slowly raise your hands overhead, stretching all the way from the waist.
  • Work on straightening your elbows.
  • Hold for 30 to 45 seconds, relax for a moment, and try again.

Chair Twist 1

  • Sit on the edge of your chair, sideways with your left side facing the chair back.
  • Throughout the pose, keep your feet and knees together and even.
  • Place your hands on the chair as shown.
  • Inhale while straightening your spine. As you exhale, twist toward the back of the chair, twisting from the very bottom of your spine -- pushing with your left hand and pulling with your right hand.
  • Repeat the inhalation/straighten, exhalation/twist series several times.
  • Release and switch sides.

Chair Twist 2

  • Sit in the middle of your chair, sideways with your left side facing the chair back.
  • Repeat the same routine as in Chair Twist 1.
  • Do you feel the twist in the spine at a slightly different place?
  • If you need to, place a book under your feet to keep them flat.

Chair Lower Back Stretch

  • Sit in your chair and widen your legs so they are wider than hip-distance apart.
  • From the hip crease, bend forward and allow your entire body to relax. You can round your back. Drop your head and completely relax your neck.
  • If you are not completely comfortable, try putting a rolled blanket or towel at the hip crease and lean over again.
  • Hold this pose as long as you like, allowing each exhalation to relax your body and mind a little more. Sit up on an inhalation, pause for a few moments, and try again.

Continued on page 3:  Close a Door for These

 

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