June 9, 2012

Stretches for the Office Part 2

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This is the long awaited part 2 of stretches for the office. These stretches focus primarily on the upper body. Again although they are not exhaustive, they will provide you with a good overview of most of the muscles in the body. All can be done in a chair with minimal equipment. If your sitting all day  and/or work in an office I highly recommend going through these stretches multiple times per day. It only takes a couple minutes if not less for creep to set in and stiffen up your muscles again. Hold for 20-30 seconds for each stretch.

Upper Body

Shoulders/Arms

Tricep: While seated bring one arm up and behind your head. Grab elbow with opposite hand. Stretches tricep and some lat
Deltoid: Bring one arm across body and hug with opposite arm. Should feel stretch in posterior shoulder/deltoid.

Upper Back/Chest

Upper Back: Bring both hands behind body and pinch shoulder blades together. Activates rhomboids and extends  t-spine.
Upper Back: Put both hands behind head and interlock fingers. Extend in your chair backwards squeezing shoulder blades together. Great for posture mid-day.
Chest: Place one hand behind opposite side of chair. Stretches Chest and Anterior Shoulder, along with some bicep.

Neck

Neck: Place both hands behind head and lightly pull downward tucking chin to your chest. Stretches deep neck muscles
Neck: Place one hand behind back and opposite hand comes up and across head. Pull lightly with your top hand. Stretches trapesizus, and deep neck muscles.
Neck: Wrap your arm around your head so your looking into the crook of your elbow. Tuck your chin and pull lightly with your hand downward. Stretches deep muscles on either side of the neck. Great stretch!

Wrist

Wrist: Bring one arm out in front, palms up and use other hand to lightly pull fingers down. Stretches wrist flexors. Great for Carpel Tunnel.
Wrist: Same as above except going the opposite direction. Stretches wrist extensors.
Lee
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