When you're at a desk, a computer or at school (or all three!), 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 and never stretch to the point of pain. Know your body's limits. Hold each stretch for 10-15 seconds, repeating two or three times, depending on how you feel.
Neck:
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.
Bicep stretch:
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.
Overhead tricep stretch:
Sit tall on a chair. Put one arm overhead. Position forearm as close as possible to the upper arm. Grasp your elbow overhead with the other hand. Gently pull the elbow back and toward the head. 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 of the hands 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 towards the ceiling. Gently lean forward from the hips until you feel a stretch in the back of the thigh. Repeat with the other leg.
Quadricep stretch:
Seated on the side of a stable chair, move your outside leg back and behind you, tilting your pelvis forward. You should feel the stretch through the top of your thigh. Repeat with the other leg.
Ankle 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.
Abdominal stretch:
Sit tall on the floor or a chair. Place your arms on the floor or chair behind you, elbows out, hands flat with fingers facing forward. Gently arch the back and push the chest forward to feel the stretch through the abs.
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