Legacy Physical Therapy 2961 Dougherty Ferry Road Saint Louis, MO 63122
Call: 636-225-3649 Fax: 888-494-7074 Email: info@legacytherapystl.com

Posts Tagged ‘stretching’

5 Simple Desk Stretches

Many people have desk jobs and spend much of their day sitting. We recommend getting up from your desk and walking around at least once an hour, but sometimes time just gets away from us. Our office manager Rosie is here to show you 5 simple, quick, stretches that you can do at your desk during your work day.

Our first stretch is for your neck and you are going to pull on the side of the head gently. Tipping it over to one side to elongate through the side neck. Hold on that side for about 20-30 seconds, and then switch over to the other side and do the same thing to the other side for a comfortable stretch and pull. It shouldn’t be painful. Again, hold the stretch floor, 20-30 seconds each side.

Our next stretch is to help relax your shoulders a little bit. Let’s do a shoulder roll. We start roll on the shoulders forward and then backwards behind you as comfortably as possible in a really relaxed state. Do  5 to 10 shoulder rolls each direction to create that movement.

Our 3rd stretch is a torso twist.  You are going to use your office chair to help you twist and then look behind you as far as you comfortably can. Let your trunk twist with you. Hold over there for about 20-30 seconds and then untwist and go to the other side and hold for 20-30 seconds.

Our 4th stretches for our hip muscles. We are going to cross one ankle over the other knee, and then lean forward into that stretch. You should feel a stretch or pull in the buttocks area. Again, hold for 20-30 seconds and then uncross and switch to the other leg up to do that same stretch on the other side. Lean it into a comfortable range so that you feel that stretch in the buttocks.

Our final stretch is a seated hamstring stretch. You are going to  dig that heel into the ground with a straight leg and lean forward into it until it stretches down the back of the leg. Hold for 20-30 seconds and then come out of it and switch and put the other leg out, lean forward and hold for 20-30 seconds.

Hope you enjoyed our  simple 5 stretch routine that you can do it you desk during your work day.