Stretches

• Neck
• Chest
• Bicep
• Tricep
• Lowback
• Glutes
• Groin
• Hip Flexors
• Quads
• Hammies
• Calves

Stretches

Neck

Tilt your head and place one hand on your ear. With the other hand, push down to lengthen the neck muscles and enhance the stretch. Hold for 10-20 seconds and breathe deeply.

Chest

Lean one arm against the wall, with the elbow at shoulder height. Step the foot that’s closest to the wall forward, and bend the front knee. Keep the shoulders square as you lean into the stretch. Hold for 10-20 seconds and breathe deeply. Then face the other way and stretch the opposite side.

Bicep

This is a GREAT office stretch! You can do it anywhere, sitting or standing. Place your palm flat against the wall, fingers up. Try keeping the elbow straight, and shoulder down. Turn your head away to feel the stretch. Hold for 10-20 seconds and breathe deeply. Then face the other way and stretch the opposite side.

Tricep

Another GREAT office stretch! You can do it anywhere, sitting or standing. Reach one hand behind your head, and down your back. With the other hand, grab the elevated elbow and place some resistance by pulling the elbow down. Hold for 10-20 seconds and breathe deeply. Then change arms and stretch the opposite side.

Lowback

I’ve included two variations for this body part: one standing, one sitting. Both are gentle stretches that can be adjusted to suit different levels of flexibility.

A) Bend forward and clasp your hands behind your knees. Keeping your knees bent, arch your back out and up to form a curved shape. Try to relax your neck, letting the head droop. Hold for 10-20 seconds and breathe deeply.

B) Sitting with legs in front of you, cross one foot across the opposite knee. Keeping length in your spine (sitting tall), reach the opposite elbow across the bent knee. You should find yourself in a twisted position, feeling a stretch through the lowback. Now using your elbow, place pressure against the knee to gain lift and length, and turn your shoulders away from the bent leg. Hold for 10-20 seconds and breathe deeply. Then face the other way and stretch the opposite side.

Glutes

Sitting with legs in front, cross one foot across the opposite knee. Keep your hands on the floor behind you to avoid falling over. Slowly walk the front foot in, bending both legs, and bringing the knees up towards your chest. Use your arms to lift you, pushing your chest forward. You should feel a stretch through the hips and buttocks. Hold for 10-20 seconds and breathe deeply. Then face the other way and stretch the opposite side.

Groin

A nice simple, but effective stretch. Bring the soles of the feet together in front, and clasp the ankles. Keeping length through your spine, use your leg muscles to push your knees towards the floor. If the area is very tight and there is little movement, try using your elbows to put some pressure on the knees. Hold for 10-20 seconds and breathe deeply.

Hip Flexors

This is a difficult area to stretch, but very important for maintaining good postural alignment. Start kneeling on the ground, and step one foot in front. Contract your lower abdominals to tilt your pelvis forward and under. Now lean slowly onto the front foot, and you may already feel a stretch at the top of the hip. If not, try advancing the stretch by keeping good balance, and lifting your back foot towards your bottom. Hold for 10-20 seconds and breathe deeply.

Quads

This is a golden oldie of stretches. To stretch the front of the thigh, keep both knees together, and bring one foot up towards your bottom. Hold the foot there and keeping the knees level, push the hips forward. Hold for 10-20 seconds and breathe deeply.

Hammies

Sitting on the ground with one leg in front, bring the other foot in to touch the inner thigh. Reach across with the opposite arm and hold onto the knee or ankle, to give some resistance to your stretch. This keeps your hips square and allows the stretch to get into the belly of the hamstring. Hold for 10-20 seconds and breathe deeply. Ideally a hamstring is better stretched with the knee bent, so try both bent and straight to see which position gives you an adequate stretch.

Calves

Keeping your heel on the ground, place a flexed foot against the wall, toes up. Bend the standing leg, and bring it in underneath you to use as leverage. When you straighten the standing leg, you should feel a stretch in the front calf. Hold for 10-20 seconds and breathe deeply.