Stretching At Work

Long extended hours at work can make you extremely stiff. Try these stretches and you would remain more flexible and fit; the pain in your body would be a story of the past.

Neck Stretch:

This stretch can be done standing or sitting (make sure when you sit you should sit straight). Tilt your neck so that your right ear reaches your right shoulder; make sure you feel a mild stretch on your neck. Relax; take a few breaths and then keep your right hand on your head and pull it down gently. Keep this for 30 seconds before your shift towards the left.

Chin Tucks:

Tilt the head down as you tuck your chin to your chest. Slowly rotate your chin towards your left shoulder and then gently to the right. Do this movement 10 times to get maximum advantage.

Shoulder Stretch:

This stretch can be done standing or sitting on the chair (make sure you keep your shoulder relaxed and down for this stretch). Slowly role your shoulder in a circle (forward, up and then back) make sure your neck and head remains stable. Don’t scrunch your shoulder to your ears and make large circles. Do this stretch ten times clock wise and then 10 times anti clock wise.

Feet Stretch:

For this stretch you need to sit on your chair comfortably placing your right ankle on your left knee, take 20 slow circles in clock and anti clock wise directions before switching to the other foot.

Chest and back Stretch:

You can sit or stand but make sure you keep your arms on your side, bend your elbows, point your fingers to the roof and keep your palms forward. You spine should be straight, your arms pressed back till you stretch your back and chest. Hold for 30 seconds, rest and repeat 10 times.

Hand and forearm Stretch:

Hold and extend the right arm out in front, face your palm forward, make sure your finger point the ceiling. Now bring your left hand to stretch the fingers of your right hand and your palm down away from the ceiling, go as far as you comfortably can. Hold the stretch for good 30-40 seconds and repeat on the other hand.