27 May Stretching exercises you can do during your working day
Here are some simple stretches you can do at your computer
Please note:
Don’t forget to always remember practice safe stretching:
Stretch slowly.
Remember to breathe normally.
You should feel a gentle stretch in the muscles, sharp pain is a sign of overstretching.
Hold each stretch for at least 15-20 seconds, or until you feel the muscle relax.
Repeat each stretch 2- 3 times.
Avoid bouncing or jerky movements during stretching – be patient and allow the muscles to gently lengthen while you hold the stretch.
Relax your mind and the rest of your body as much as you can – enjoy the sensation.
Maintain good posture while stretching – sit up straight, stand tall.
Neck Stretches;
Stretch One;
• Start with your head in a neutral position.
• Bend your neck slowly to one side – move your ear towards your shoulder. You should feel this stretch on the other side of your neck.
• Hold this position for 15-30 seconds and then slowly bring your head back to the starting position.
• Repeat the same movement on the opposite side.
Stretch Two;
• Start with your head in a neutral position.
• Turn (or rotate) your head to one side while keeping your shoulders still and relaxed – like looking over your shoulder. You should feel this stretch on the other side of your neck and shoulder.
• Hold this position for 15-30 seconds and then slowly bring your head back to the starting position.
• Repeat the same movement on the opposite side.
Shoulder and Arm Stretches;
Stretch One
• Start with your head in a neutral position.
• Roll your shoulders upwards and backwards in a circular motion.
• Repeat 3-5 times.
Stretch Two;
• Start with your head in a neutral position.
• Raise both your hands above your head.
• Extend your arms and reach towards the ceiling with your hands together and palms facing the ceiling.
• Hold this position (reaching upwards) for 15-30 seconds. You should feel this stretch along your upper back, across your shoulders and sometimes in your forearms.
• Slowly bring your arms back down and return to the starting position.
Legs, feet and back stretches
Stretch One;
• This stretch can be performed in a standing or sitting position.
• Start in a neutral position – feet shoulder width apart and flat on the floor, arms relaxed down by your side, head facing forward.
• Reach both hands straight up towards the ceiling.
• Slowly bend your trunk to one side. You should feel the stretch on the opposite side.
• Hold this position for 10-15 seconds before returning to the starting position.
• Repeat the stretch on the other side.
Stretch Two;
• Sit upright and facing forwards. Feet shoulder width apart.
• Raise one foot off the floor and straighten your leg. The opposite foot remains on the floor.
• Slowly point your toes towards the ceiling as far as your feel comfortable. Hold this position for 10-15 seconds.
• Slowly lower point your toes forward (away from you) as far as you feel comfortable. Hold this position for 10-15 seconds.
• Return to the starting position with both feet on the floor.
• Repeat the stretch on the opposite side.
Forearm, Wrist and Hand Stretches;
Stretch One;
• Start with your head in a neutral position.
• With both hands out in front of your body make a fist. Hold for 5-10 seconds.
• Spread your fingers as wide as possible. Hold for 5-10 seconds.
• Relax your hands before repeating 2-3 times.
Stretch Two;
• Start with your head in a neutral position.
• Place your hands out in front with your elbows bent and palms down.
• Roll your wrists so the palms of your hands face upwards.
• Slowly return to the starting position and repeat 2-3 times.