Whether you are in the office or working from home chances are you are spending hours at your computer or looking at your phone! This little stretching and mobility series will take you less than 10 minutes, and does not require yoga pants or even leaving your desk. I love completing this series when I am stuck at my desk for hours. I always feel a bit more focused and energized after I am done!
Mobility and Desk Stretches!
SHOULDERS AND UPPER BACK STRETCH
This is a simple but powerful stretch that will help you open up your back, shoulders, and chest. The best part is you don’t even have to get up from your chair!
Push your chair back from your desk, sitting on the edge of your seat or standing you will place your elbow on the edge of your desk. Take a deep inhale and exhale as you drop your chest forward towards the floor. Continue with deep inhales and exhales as you relax your head and neck. Feel the tension melt away as your shoulders and upper back release. This is an excellent stretch to help with rounded posture as well!
NECK ROTATION
Sitting at a desk will cause you to carry a lot of tension in your neck and shoulders. This simple stretch can help you loosen up and prevent a tension headache from creeping into your day!
Start with sitting up nice and tall with your shoulders down and back. Close your eyes and take a deep inhale and slowly exhale while you drop your chin down to your chest. Slowly rotate your head in a full circle in one direction 3-5 times, then change direction. Deep inhale and exhale as your lift your chin back up from your chest.
NECK STRETCH
With your eyes still closed take a few breaths and relax. After a moment take a big inhale and place your hand over the top of your head, gently placing your fingertips on your temple. As you exhale slowly you will gently pull your head towards your shoulder while dropping the opposite shoulder down and feel that deep stretch through the side of the neck. Hold for a few breaths, and on your exhale you will release your hand and bring your head back to the center. Repeat on the other side.
Focusing on connecting this stretch with your breath is not only a good tension release physically but mentally as well!
TOE REACH
Sitting for hours a day can do a number on your hips and hamstrings. Since everything is connected in our body, this eventually leads to lower back and knee pain. This simple stretch will help you keep your hamstrings (the back of your leg, above your knee) loose and prevent that “pain chain” from starting or getting worse.
Sitting on the edge of your seat you will kick one leg out in front of you. Take a deep breath in and as you exhale you will reach forward for your toe. If you can’t reach your toe that is ok! You will go as deep as you can stopping at the knee or shin if that's more comfortable. Hang out here for a few deep breaths, each time you exhale I want you to push a little deeper into your stretch. Repeat on the other side.
HIP STRETCH
The hip stretch is the perfect follow-up to the toe reach. Sitting at the edge of your chair, cross one leg over the other with your ankle just above your knee. If your hips are tight this position alone might be enough of a stretch for you. If you are looking for a bigger stretch and release you will take a deep inhale and as you exhale you will gently press on the crossed knee, increasing that stretch through the hip. Hold for a few breaths and switch sides.
LOWER BACK FLOW
This lower-back flow is an excellent release for the lower back, if your hips are really tight you will even feel some stretch and release there as well! Start sitting on the edge of your chair with your legs just past shoulder-width apart. Leaning forward, place your elbows just above your knees. Take a deep breath lifting your chest, as you exhale you will round forward dropping towards the floor while you relax your head and neck. Hold this relaxed position as you gently press one knee out, moving your torso in the opposite direction, alternating sides, moving at a pace that feels good to you. After a few reps, you take a deep inhale and exhale as you push back into your starting position. Repeat 2-3 times or more if it feels good!
POSTURE CHECK!
Now that you have done all of those delicious stretches you can cozy back up to your desk feeling refreshed and energized. Sit up nice a tall, pull that chin back, roll your shoulders down a back and be productive!