Why stretch?

 

It's a fact of life: just as an itchy body needs some scratching, our body needs to be stretched each day.

The most common reasons to stretch our body include the following:

1. Stretching promotes circulation It increases blood supply to muscles and joints, allowing for greater nutrient transportation. 

2. Great for stress relief When we experience stress, our muscles are tense. Stretching helps to 'unwind' the tensed up feeling in our body. 

3. Stretching may reduce our risk of injury A stretched and flexible muscle is less likely to become injured if we have to make a sudden move.  Also, stretching can help reduce the risks of falls.

4. Stretching can decreases the risk of low-back pain Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.

5. Improves posture Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.





There's almost nothing as satisfying as a solid stretch when your body's been still for a long period. Stretching can take place even when you are still sitting at your desk.


1. Reach For the Sky

Just lock your fingers together and reach high into the sky with a straight spine. To really feel this posture, move from side to side, backward and forward - this will help stretch the side muscles and arms.



Use your arms to help lengthen your torso, reaching up toward the ceiling while taking a few deep, solid breaths. 

2.Upper arm stretch

 Here again, you'll be reaching both arms over your head. But this time, your left hand will capture your right elbow. (Your right arm should be bent such that your hand is touching, or nearly touching, the back of your left shoulder blade.) Use your left hand to pull your right elbow gently toward the center of your body. Breathe through the motion, letting your triceps feel the stretch, before switching sides.

To help your shoulders relax, extend your left arm across your body and toward the right. Use your right forearm to hug your left arm close to your chest.  

 

Add a shoulder shrug:



3. Tricep Stretch

Reach both arms over your head. But this time, your left hand will capture your right elbow. (Your right arm should be bent such that your hand is touching, or nearly touching, the back of your left shoulder blade.) Use your left hand to pull your right elbow gently toward the center of your body. Breathe through the motion, letting your triceps feel the stretch, before shaking it out and switching sides.



4.  Neck stretch

Sit on a chair with your back straight and tilt your shoulders as far back as possible. Try holding your right ear to your right shoulder - use your right hand to apply light pressure.

To further optimize the stretch, stretch your left hand toward the floor.Stay in this position for 30 seconds and repeat it to the other side. 



5. Seated spinal twist

This stretch will help your lower back, improve posture, and relieve lower back pain.

Sit on a chair with your back straight and place your legs next to each other with your knees facing forward.

Turn your upper body to the right, while your left hand holds the outside of your right thigh to help stretch your body.

Stay in this position for 30 seconds and try to stretch the spine as much as possible. Then do the exercise to the other side as well.



6. Spinal stretch

The upper and lower back are both stressed during prolonged sitting.  Our posture also becomes impaired. This stretch can help relieve the stressed back.

body.  To further the stretch, try lowering your shoulders keeping them as far away from your ears as possible. Make sure to keep your back straight and not to twist it.  Stay in this position for 30 seconds and then perform the stretch on the other side



7. Chest opener

When we sit with our shoulders slumped over, our chest becomes strained. To improve our posture the chest needs to be released, and the following stretch will do just that.

Sit on the edge of a chair with your back straight.
Bring your hands together behind your back and stretch your shoulder blades backward.
Raise your hands as much as possible to further the stretch
Stay in this position for 30 seconds and release.



8.Hamstring Stretch

The hamstrings are one of the highest risk muscle groups for becoming tight and shortened from long sedentary periods.

To stretch the hamstrings, simply sit further out of your chair and lean forward, placing your forearms on the desk.





Lean body forward after your leg is stretched out. Make sure to keep  lower back as straight as possible whilst doing it.

Or you can do it standing up - look at her left legs

You can also add a hip and knee flexion stretch:



Another stretch is as follows.  

Steps:

1.   Sit comfortably at the edge of the chair without feeling like falling over.

2.   Keep the back straight and the core (abs and lumbar) tight. Stick the chest out.

3.   Place both hands at the sides of the chair and grip the seat to keep stable.

4.   Place both feet far out in front of the body and point the toes to the ceiling. Both feet should be diagonal to your hips.

5.   Lift one leg up to the highest point possible (optimal range ending at the hips) without moving the center of the body. The other leg will stay in starting position.

6.Slowly lower the leg back to starting position then repeat with the opposite leg

7.Kicking both legs equals one “rep”.

Do 8 for each leg.



how its done in the following you-tube video:

https://youtu.be/b0FLiqHrAHE

9.  Seated Hip Stretch

If your muscles get tighten up after having a long sitting for hours then this stretching will be just right. It is a straightforward exercise that you can quickly perform at your office desk as well. The stretch is beneficial to relieve stress from the complex series of muscles in the hips and glutes. All you need to do here is:

Sit on your office chair while crossing your right ankle over the left knee. Now gently lean in a forward direction keeping your back straight throughout. Try to reach torso and feel the stretch in your right glute and hip. Press down your right knee and deepen in the time. Hold the same posture for about 10 to 30 seconds and take few deep breaths. Then switch the position and repeat the exercise with the other side.

10.  Chair stand

The chair stand exercise strengthens muscles in the thigh. 

 While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2–3 seconds, stand all the way up and repeat.

 

For the more energetic: