Deskbound

When you're at a desk or computer for long hours, it's important to take stretch breaks. A couple of breaks each day will help you stay alert and keep stiffness at bay. This set of stretches is designed for those who are already sitting down or those who prefer to stay seated for balance reasons. Make sure the chair you are using is sturdy. Remember to warm up first (a short walk around the building or down the hall will do) and never stretch to the point of pain. Know your body's limits. Hold each stretch for 15-30 seconds, repeating two or three times, depending on how you feel.


Neck Stretch:
Relax your neck and shoulders. Allow your head to stretch to the right side by lowering your right ear toward your right shoulder. Feel the stretch along the left side of your neck. Repeat for the other side.


Biceps and Shoulder Stretch:
Sit tall on a chair. Sit tall on a chair. Hold your arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear. Stretch the arms back as far as possible, squeezing the bicep as you stretch.


Triceps Stretch:
Sit tall on a chair. Extend one arm overhead. Bend at the elbow so that the palm of your hand is placed flat on the center of your back. Grasp your bent elbow overhead with the opposite hand, gently pulling the elbow downward. Hold stretch. Repeat with opposite arm.


Chest Stretch:
Sit tall on a chair. Raise your arms out to the side, parallel with the ground, and the palms facing upward. Stretch the arms back, squeezing your shoulder blades together.


Upper Back Stretch:
Sit tall on a chair. Interlock your fingers and push your hands out in front of you, as far away from your chest as possible. Allow your upper back to relax. You should feel the stretch between your shoulder blades.


Hamstring stretch:
Seated on the edge of a stable chair, extend one leg on the floor, toes pointed toward the ceiling. Gently lean forward from the hips until you feel a stretch in the back of the thigh. Repeat with the other leg.


Quadriceps Stretch:
Begin seated in a chair. Slowly shift your weight sideways until half of your body is on the chair and the other half is off the chair. Bend the knee of your outside leg (the one off the chair) reaching the heel of your foot toward the buttock, tilting your pelvis to flatten your back. You should feel the stretch through the top of your thigh. Repeat with the other leg.


Foot and Calf Stretch:
Seated in a stable chair, stretch legs out in front of you, feet on the floor. Bend your ankles to point feet toward you. Bend ankles to point feet away from you. If you don't feel the stretch, repeat with your feet slightly off the floor.


Wrist Stretch:
Sit tall in a chair. Extend one arm in front of you, keeping elbow slightly bent, palm flat and facing the ceiling. With your opposite hand, apply gentle pressure to the hand of your extended arm, bending at the wrist so that the fingers point down towards the floor. Repeat on both arms. Do not do this stretch if you feel tingling in your fingers.


Abdominal Stretch:
Sit tall on a chair. Place your hands behind you, elbows out, hands flat on the seat, fingers facing forward. Gently arch the back, pushing the chest forward to elongate the spine.