TENSION TAMERS AT THE OFFICE


Below I have included a few stretches we can all do at work to soothe our stiff neck and shoulders to our tight hips and back.

Neck Tension Releases

(Perform 4 -6 times, 2 or 3 in each direction)  Sit tall in your chair, your shoulder blades should be down and back, your feet a hip width apart and feet on the floor.  Inhale to prepare and on an exhale turn your neck to one side, keep abdominals pulled in and up. Inhale again and slowly return to the center exhaling. Switch sides. Once you have finished each rotation, return to center inhale and gently bend your neck to one side exhaling.  Inhale and slowly raise neck and returning to the center on an exhale.

 

 

 

Hand, Wrist and Finger Releases (Perform 3 -6 times) Extend one arm in front of you at shoulder height, palm up. Using the opposite hand, press all your fingers back towards for a nice stretch/release, inhaling and exhaling. Hold each stretch for 3-5 counts. Switch sides.

 

Wrist Circles (Perform 8 times in each direction)  Extend your arms out to your side, and slowly rotate your wrists in each direction.

 

Shoulder Reaches and Forearm Stretch (Perform 6 times) Raise your arms to shoulder height, and interlace your fingers, with your palms facing away form your body. Inhale and gently press your arms forward, exhale and return to the start.  Maintain a tall upright posture and keep your abdominal pulled in and up through the exercise. Next stand and extend 1 arm behind you, placing your palm against a wall.  Rotate your chest away slightly, inhaling and exhaling.

 

Arm Circles (Perform 5 times) This exercise can be performed while sitting or standing.  Inhale and raise your arms overhead, making sure your ribs don’t “pop” out.  Drop your shoulders at this point; do not want shoulders by your ears. Exhale and circle your arms to your sides and down and back to start position. Switch directions.

028Hip Releases

(Perform 5 times on each side) Sit on the edge of your chair, place one ankle over the opposite knee. Lean forward slightly, while keeping your core tight and your spine straight. You can rest your forearms on your legs or if you want a deeper stretch, clasp your hands behind your head, keeping your elbows wide. Inhale for a count of 5 and exhale for a count of 5. Relax into this stretch. Switch sides.

 

 

 

 

Forward Hangs

(Perform 4 times) While sitting, with your hands down by your sides, slowly lowly your head and then spine forward, with your forehead hanging a little above your knees. Inhale and exhale, feel your low back releasing. Slowly raise your upper body one vertebrae at a time, maintaining your abdominal contraction, and return to the start.

 

 

 

 

Seated Side Bends (Perform 4 times each side)  Rest one hand on the side of your chair, raising the other arm overhead. Inhale to prepare, reach arm to the ceiling, exhale and bend sideways, (think up and over).  Inhale and return to the start.

 

 

 

 

 

 

 

 

 

 

Enjoy.  Have a good evening.

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