Stretching doesn't have to done as a solo act. With our crazy busy schedules, we are no stranger to multi-tasking. You can easily do stretches while doing other daily tasks. Below is a list of different stretches that can be completed in comfort of your office- and outside the office- while checking your email, answering the phone, writing a letter, or whatever your daily tasks involves.
OFFICE-FRIENDLY
Hip Flexors: While standing, take the right leg back as though you're going
to do a lunge. Squeeze the glutes as you bend the knees, lowering down until
you feel a stretch in the front of the right hip. Hold and repeat on the other
side. Seated Hip Stretch: While seated, cross the right ankle over the left knee and sit up nice and tall. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold and repeat on the other side.
Inner Thigh Stretch: (not so lady like—might want to shut
the door… especially if wearing a skirt)
While seated, take the legs wide, toes out and lean forward with
the elbows on the thighs. Keep the back straight and the abs contracted. Gently
press forward while using the elbows to push the thighs out until you feel a
stretch in the inner thighs.
Wall Calf Stretch: (a calf is actually two muscles, one lies
beneath the other)
This stretch gets the outer muscle of the calf. Stand about three feet
from a wall, feet at shoulder width and flat on the ground. Put your hands on
the wall with your arms straight for support. Lean your hips forward and bend
your knees slightly to stretch your calves.
Wall Deeper Calf Stretch: (a calf is actually two muscles,
one lies beneath the other)
From the previous position, bend forward to lower your body to waist
height. Bring one foot forward with your knee slightly bent. Lift the toes of
the front foot to stretch the deeper muscle. Stretch both legs.
Wall Stretch: Put your feet together, rocking back on your heels with your hands on
the wall and your arms straight to form a jackknife with your body. This
stretches your hips, shoulders, and lower back.
Lower Back Stretch: Sit forward in your chair and bring one of your knees
towards your chest at a time. Use your hands to grab the back of your knee and
pull towards you. Be sure to keep your back straight.
Seated Hip Stretch: While sitting, cross one ankle over the knee on the other
leg. Sit up tall and gently lean forward. You should feel a stretch in your
glute and hip. Want a deeper stretch? Push down on the hanging knee.
Standing IT Band Stretch: With
the left side of your body next to a wall, stand tall with your hand on the
wall and your body an arm’s length away from the wall. Cross your right leg
(leg farthest from the wall) in front of your left leg (leg closest to the
wall) and place your opposite hand on your hip, shoulders relaxed, feet flat on
the floor. Breathe slowly and steadily as you push your left hip toward the
wall, bending your left elbow. Keep the foot closest to the wall flat on the
floor, both legs straight, and your back straight (no leaning forward or back).
Hold then, switch sides.
Adductor Stretch: Stand tall with your feet approximately two
shoulder widths apart. Bend the right leg and lower the body. Keep you back straight and use the arms to
balance. You will feel the stretch in the left leg
adductor. Repeat with the left leg
NOT-SO OFFICE FRIENDLY
IT Band Stretch: Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your
buttocks, so that the running position of your legs is exaggerated as possible.
Hold for 30 seconds then flip sides and repeat.
IT Band Stretch: Pigeon
While on all fours, pull your right knee towards your right hand and your right foot towards you left hand. Slide your left leg backwards keeping your left knee straight. Lower your right hip/buttock towards the ground. The goal is have a 90 degree angle in your right knee, but this may take some time. Your right foot may draw closer to your body, but as your stretch more work to create a parallel line with your shin and hips. While in the stretch, you can lean forward to stretch your right glut and IT band or try to sit up straight in the position to stretch your left hip flexors. Hold the stretch for at least 30 seconds. Switch legs.
Hip Flexors: (piriformis)
Spinal twist: Lie on your back with your legs extended and your back
straight. While keeping your left leg extended, bring your right knee towards
your chest until your hip is at a 90 degree angle. Keeping your shoulders on
the floor, gently twist and lower your right knee to the left across your body.
Hold and repeat on opposite leg.
Lying Chair: (this can be completed in your office chair too)
While lying on your back, bend your left leg by bringing your left foot
closer to your butt. Place your right ankle on your left knee. Slowly bring
your left knee towards your chest while keeping your right ankle on your left
knee. Reach your arms through your legs to grab around your left leg in order
to pull it closer. To deepen the stretch, gently push your right knee away from
your chest while pulling your left knee closer. Hold and repeat on opposite
leg.
A few of the resources used...
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