Do you stretch regularly? Possibly, but unlikely. If you are reading this then it’s highly likely that, like many others, you are tied to your desk for most of your working day. Sitting down in one position can place stresses on various parts of your body, particularly as particular muscles tighten up from being in one position for too long.
Proper stretching is essential to minimising the strain and muscle shortening that can occur from sitting in one position too long. Tight muscles eventually contribute to subtle, and then not so subtle, postural changes, which can eventually cause you injury and pain.
Before I show you a few simple stretches that you can do in your home office, here are a few tips to remember when stretching:
- Focus on a pain free stretch – stretching should never hurt!
- Relax and breathe normally and freely.
- No bouncing!
- Stretch to a point that is still comfortable but you can ‘feel the stretch’ and then hold for approximately 30 seconds.
- Stretch both sides.
Reach Over
One of my favourites. Stand tall and reach over to one side as shown. Hold the stretch.
Triceps stretch
Stand and reach one hand behind the head as shown and push down gently with other hand.
Shoulder stretch
Pull one arm across the body as shown using other arm for gentle pressure.
Chest and shoulder stretch
Hold onto an object, e.g. a door, as shown and move your body away gently until you feel the stretch at the front of the arm and shoulder, as well as the chest.
Quadriceps stretch
Hold onto something or balance as shown. Pull one leg up behind you and stretch the front of the thigh. Knees should be aligned as shown. If you can’t reach your foot then put a chair behind you and put your foot on it. Bend the other leg until you feel a gentle stretch at the front of the thigh.
Hamstring stretch
Place one heel on the floor as shown and lean forwards gently from the hips until you feel a stretch at the back of the thigh.
Hip flexor stretch
Get into the position as shown and gently shift your weight forward, aiming to feel a stretch at the front of the hip of the leg with the knee on the floor.
Cat stretch
This is a great stretch for the back if you can tolerate your knees on the floor. Pull up through the spine and tummy region to achieve a great back stretch. Keep your neck relaxed as shown.
This post was written by Rosemary Marchese who is a fitness author and writer, physiotherapist and mum (not in order of priority of course!). She has published two fitness textbooks and is currently working on her third book, consulting for fitness training organisations and blogging fit bits and tips for fitness professionals and the general public! Check out her blog or catch up with Rosemary on her website.
This post was written by Rosemary Marchese who is a fitness author and writer, physiotherapist and mum (not in order of priority of course!). She has published two fitness textbooks and is currently working on her third book, consulting for fitness training organisations and blogging fit bits and tips for fitness professionals and the general public! Check out her The content on this post is for informational purposes only. It is not intended as individual fitness or health advice, nor should it replace the advice given to you by any medical, health or fitness professional in a one-to-one scenario. Always seek medical clearance and advice before embarking on any exercise regime. The author takes no responsibility for any accident or injury claims as a result of the content on this site
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