Title: Stretching Exercises
1- Stretching Exercises
- The following sitting exercises are some examples
of stretches which you can use at any time e.g.
at your desk if you have been in one position for
a long time - They can also be used on a regular basis to
ensure you keep your back flexible - Some of the exercises would be easier to perform
on a chair without arms - Hold each stretch for three or four seconds
- The number and frequency of the exercises will
depend on your own aims and comfort.
2Shoulder Lift In a sitting position with your
arms hanging by your side pull your shoulders up
towards your ears. Lower your shoulders pulling
down towards the floor and then relax.
3The Worlds Against me Stretch - Let your chin
down towards your chest put your hands together
so that your fingers link like a zip on top of
your head. Allow the weight of your head and
arms to move your chin towards your chest dont
force it. Take your hands down and relax
4The Collar Stretch Put your hands together at
the back of your neck linking fingers like a zip
Use them to support your neck like a collar
look up and push your elbows up slightly but do
not force them
5The Arch Sit on your chair so that you have
space behind you Put your hands together
behind your back linking your fingers like a
zip Straighten your arms and lift slightly.
6Hip and Knee Flex Sitting on a chair lift one
foot up bringing your heel towards your bottom.
Hold your lower leg with both hands to keep your
knee towards your chest. Lower your foot to the
floor and repeat with the other knee.
7Low Back Stretch Move your bottom forward on your
chair Place the palms of both hands on your lower
back fingers pointing down. Pull your elbows
together and push your chest and stomach forward.
8Trunk Stretch In a seated position zip your
fingers together and rest your hands on the top
of your head keeping your elbows out to the
side. By side bending point one elbow towards the
floor and the other towards the ceiling to
stretch the side of your trunk. Repeat to the
other side
9The Push Put your hands together so that your
fingers link like a zip Point your palms away
from you. Push straight forwards as far as you
can and hold for a few seconds. Lift your arms
up so that your palms are pointing to the
ceiling and push.