Workday Stretch Session

Now it's no secret that sitting for hours all day isn't good for our health. Things like standing desks, exercise-ball chairs and walk-breaks make it easier to give your muscles some action and your sit-bones a breather.  We have some more suggestions for getting creative with the sitting situation - stretch it out! The following stretches target the major muscle groups that get tense or stiff after a full day of work (or traveling):

1. Arms & wrists -
Hold arms straight out to each side, making small circles with the wrists. Rotate clockwise and counter clockwise for 15-30 seconds each way.

2. Shoulders & neck -
Reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the neck.
Stretch one arm out straight out front, and grab the elbow of the outstretched arm with your other hand. Pull it across your chest, stretching your shoulder and upper back muscles. Repeat on the other side.

3. Abs / Core -
Sitting or standing, reach one arm all the way up and tilt to the opposite side (ex: reach the right arm up and stretch toward the left side, stretching out the right side obliques/abdominals). Repeat on the other side.
Do seated leg extensions to work the core: Brace yourself on the chair and extend each leg straight out in front, one at a time. Hold at the top (straightened out, parallel to the floor) for 5-10 seconds, flexing and pointing the toes. Repeat on the other side.

4. Hip Flexors -
Kneel on the floor, using the tops of your shins as your base. Pick up your left leg and place the left foot on the floor, keeping the knee directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.

5. Hamstrings, Back & Spine -
Lying on your back, bend your knees and put feet flat on the floor. Draw both knees into the chest and gently rock up and down. Then extend the left leg straight on the floor as you keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.
Keeping your right shoulder on the floor, guide the right knee across the midline of your body, towards the floor, with your left hand. It's okay if your knee doesn't touch the floor. Stop if you feel any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other side.

6. Chest
Place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.

For more ideas:
Simple Stretches That Can be Done in a Workday
Stretches for Desk-Workers