Stretching at Work
 
The great thing about stretching is that you can do it anywhere at any time. You don’t need any fancy weight machines or a treadmill. Since we tend to spend so much of our time at work, we better learn how to do a good stretching routine there as well! If you are bored at your desk, just getting out of a long meeting or feeling fidgety and irritable, doing some stretching may help to calm and refocus you. This is especially important for those of you whose job requires you to sit a desk for extended periods of time, resulting in back pain and stress.
 
Constant sitting leads to tightness in the shoulders, neck, and back and often leads to fatigue, injury, soreness and lack of mobility. Good flexibility allows a muscle to lengthen and the joints to operate through a full range of motion. When muscles are elastic, your posture improves and you breathe more deeply. The more oxygen that you get into your lungs, the more oxygen goes to your brain, and the more alert and productive you are!
 
Even before you even learn stretches for work, make sure that you stand up once every half hour to shake out all of your stiffness. This will improve blood circulation and mental focus. And then, every two hours or so, try these simple stretches to loosen tight muscles and increase your brain power:
 

1. Chest elevation

Sit in your chair with your arms at your side and your feet flat on the floor. Look directly ahead of you and gently raise your chest towards the ceiling. Hold this position for 10 seconds, and then relax. Repeat this 5-10 times.

1. Scapular retraction

In the same position as the chest elevation, place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold this position for 10 seconds, and then relax. Repeat this 5-10 times.

1. Chin tuck

In the same position as the chest elevation, pull your chin, head, and neck inward while keeping your chin level with the floor. Hold this position for 10 seconds, and then relax. Repeat this 5-10 times.

1. Seated forward bend

Push your chair back from your desk. Bring both feet flat on the floor. Interlace your fingers behind your back. Straighten your arms, drawing the interlaced fingers down. Fold at the waist, bringing your interlaced hands over your back. Rest your chest on your thighs and release your neck. Hold this position for 10 seconds, and then relax. Repeat this 5-10 times.

1. Upper Back and Neck Scapular Strengthening

Stand upright. Clasp you hands behind your head. Flex your elbows back while pinching your shoulder blades together Hold this position for 10 seconds, and then relax. Repeat this 5-10 times.

1. Rhomboid range of motion

Clasp your hands behind you at the small of your back. Pinch your shoulder blades together.

1. Corner chest stretch

Stand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles.