10 Stretches to Do at Work

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Close a Door for These

Warrior 2

This pose is the companion to a similar pose (not shown) known as the Warrior.

  • Place the back of a chair against the wall.
  • Stand with your left side toward the front of the chair, your feet 2-1/2 to 3 feet apart.
  • Place your left foot on the chair. The heel of your left foot should be roughly parallel with the arch of your right foot.
  • Extend your arms, shoulder height, palms facing downward. Relax your throat, neck, and shoulders.
  • Slowly bend your left knee into a right angle. Continue to keep your back leg straight and your back foot pressing into the floor. Look straight ahead or out over the hand over the chair.
  • Hold for 20 to 30 seconds. Release and switch sides.

Tree Pose

  • Stand with your left side facing the wall, feet together.
  • Bend your left leg so your knee touches the wall and your foot is on your inner right thigh.
  • Place an old tie around your shin if you need help keeping your left leg up.
  • Press your foot into your thigh and your thigh into your foot.
  • Hold for 20 to 30 seconds, then release and switch sides.
  • As you progress, you will no longer need the tie or the wall.

Seated Hamstring Stretch

  • Sit near the edge of the chair, facing the wall.
  • Place your right foot on the floor at the wall, knee straight, and bend your left leg normally.
  • Either place a tie around the ball of your right foot (as shown) or hold onto the sides of the chair.
  • Lengthen your back, lift your sternum, and relax your throat, neck, and shoulders.
  • Bend slightly forward from the hip crease, keeping your back elongated (this means do not round your back). Only bend as far forward as you can with your back straight.
  • Hold for 30 to 45 seconds, then release and switch sides.

Seated Double Hamstring Stretch

  • Sit near the edge of the chair and place your feet on the wall. Place a tie around the balls of your feet.
  • Lengthen your back and lift your sternum. From the hip crease, lean forward.
  • Only go as far forward as you can with your back and knees straight.

Head to Chair Pose

  • Sit in any comforable position (wide angle, straight-legged, or cross-legged) in front of the chair.
  • Place your forehead on the chair, on your hands, or on books or blankets piled up on the chair seat, whichever is most comfortable.
  • If your hands are not under your forehead, allow your arms and hands to rest on the chair seat above your head (as shown).
  • Your back can be rounded.
  • With each exhalation, allow your body and mind to relax just a little bit more.
  • Stay in this pose as long as you like.


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