Most often forgotten when exercising is the stretching routine. While aerobic exercise and strength training are both essential, stretching is also a very important component of your fitness program. These stretches can even be done at your desk.
It is recommended to hold each stretch for 20-30 seconds and repeat 2-4 times.
1. Neck Stretch
Sit up straight and tuck in your chin. Place your left hand on the right side of your head. Gently pull your head to the left and hold. Switch sides and repeat the exercise.
2. Shoulder and arm Stretch
Put your hands together and lock your fingers. Then raise your hands above your head, palms upward.
3. Quad Stretch
Stand arm’s length from a wall. Place one hand on it. With your other hand, grasp your ankle on the same side. Pull the heel toward your buttocks. Don’t arch your back.
4. Hamstring Stretch
To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position. Put a towel behind one knee or calf. Use the towel to pull the leg toward your chest, keeping the leg straight or slightly bent.
7. Lower Back Stretch
To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax, and keep your ears, shoulders, and hips aligned. Sit with your feet well apart. Bend forward and touch the floor with the backs of your hands. Relax and let your body drop.
These are stretches you can easily do in your home and at the office to keep your body from tightening up while sitting at your desk all day long. Take a minute every few hours to help yourself.