Chair Stretch Routine
This short simple routine takes you through some basic exercises you can do right at your desk to stretch the muscles of the shoulders, neck, lower back and arms. Modify the exercises as needed if you have any specific neck, back or shoulder problems. Do these stretches several times throughout the day to relax and stretch the upper body.
Shoulder Rolls
Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.
Back Stretch
Contract the abs as you tip forward from the hips, bringing the hands down to the floor. Relax the head down and reach with your fingertips to stretch the back. Hold for 30 seconds.
Wide Back & Shoulder Stretch
From the previous exercise, take the feet wide and bring the arms inside the legs, then wrap the arms around the back of the calves, grabbing onto the ankles. Gently pull with the hands to open the shoulders and stretch the upper back. Hold for 30 seconds.
Forearm Stretch
Take the right arm straight out in front of you and flex the palm up. Grab onto your fingers with the left hand and gently pull the fingers back. Hold for 20 seconds and repeat on the other hand.
Then point the fingers downward so the palms are facing the body. Gently push the back of the hand toward the body. Repeat on the other hand.
Then point the fingers downward so the palms are facing the body. Gently push the back of the hand toward the body. Repeat on the other hand.
Neck Stretch
Reach the left arm down and away from the body as you drop the head to the right, stretching the neck. Place the right hand on the head and gently press your head into the hand, then release and stretch. Continue to contract the neck and press the head into the head, then stretch for 10 reps then switch sides.
Shoulder Stretch
Take the hands straight out in front of you and interlock the arms so that the palms face away from each other. Cross the arms so that the palms are pressed together and round the back, reaching the arms away from you as you relax the head. Hold the stretch for 30 seconds.