Personal Best Health Wellness - Stretching at Work

Sitting or standing at work all day can leave you feeling tired and achy from tense, immobile muscles. The solution? Stretch it out! The function of stretching can improve your blood circulation and restore your flexibility as it unwinds your mind and muscles. And the best part? You don't need special equipment, a trip to the gym or lots of time to do it.

Here is a 5-step stretching guide guaranteed to help untangle your tense muscles without leaving the comfort of your workspace.

1. Warm Up
   Sitting or standing, begin by taking 6 deep breaths. Inhale through your nose and exhale through your mouth. Feel your stomach expand and contract with each breath. Next, stretch your arms above your head, reaching as high as possible. Let your arms drop, then repeat.
2. Upper Arm and Shoulder Stretch
   Sitting or standing, raise your arms, drop your right hand behind your left shoulder and take hold of your right elbow with your left hand. Gently pull your right elbow toward the back of your head and feel the stretch in your upper arm, shoulder and side. Hold for 15 seconds. Relax and repeat with the other side.
3. Back Relaxer
   Sitting or standing, lower your head and slowly curl your spine forward toward the floor as far as you can. Hold for 10 seconds. Unwind slowly, allowing the spine to gently uncurl. Repeat several times throughout your day.
4. Door Frame Flex
   This eases tension through the shoulders and chest. Standing in a doorway, hold the frame of the door with both hands behind you at shoulder level. Keep your arms straight as you gently lean forward. Hold for 5 seconds. Release your hold, take a deep breath and repeat 1 or 2 times.
5. Hip Stretch
   This sitting stretch can release tension in your ankles and lower back as well as your hips. Sitting on a chair, cross your right ankle over your left leg at your knee. Gently rotate your ankle first clockwise and then counter-clockwise, 20-30 revolutions each. Repeat with your left foot.