Office chair stretch routine

Here is a great simple way to incorporate a stretch routine into your busy lifestyle. You can even do these at home. If you have any pre-existing conditions and are unsure if some of the stretches will suit you, always consult with your Osteopath or manual therapist first.

  1. Chin tucks.

picture of a man performing a chin tuck exercise to stretch the back of the neck

  • In a seated position keeping your back straight, tuck your chin in line with your chest and hold for the count of 5 seconds and release for 5 seconds.
  • Repeat for a total of 10 times.

2) Neck stretch

picture of a man perfoming a seated neck stretch

  • In a seated position, place one hand either under your thigh or grasp the edge of the chair.
  • With the opposite hand hold over the top of your head and pull slowly away from the shoulder until a stretch is felt on the side of the neck.
  • Make sure the stretch is not too strong and no pain is felt.
  • Relax your breathing, don’t hold your breath.
  • Hold stretch for 30-60 seconds.

3) Shoulder/ chest stretch

picture of a man performing a stretch for the chest and front shoulders in a seated position

  • Bring your arms back and grab hold of the top of the chair.
  • Slowly lean forward whilst keeping you arms straight.
  • A stretch should be felt in the front of your shoulders and chest.
  • Hold for 30 seconds with relaxed breathing.
  • Slowly released.
  • PLEASE BE CAREFUL IF YOU HAVE ANY PRE-EXISTING SHOULDER INJURIES, IF PAINFUL, THEN STOP.

4) shoulder stretch

picture of a man performing a stretch for the back of the shoulder

  • Grab the elbow and pull the arm across the chest until a stretch is felt in the back of the shoulder.
  • Hold for 30-60 seconds.

5) triceps stretch

picture of a lady seated performing a triceps stretch for the back of the arm

  • With one arm reach down between your shoulder blades.
  • Grasp the elbow and pull across the back of the head.
  • Hold for 30-60 seconds.
  • Release slowly.

6) forearms stretch

picture of a man performing a forearm stretch seated on a chair

 

 

 

  • Place you hands palm downwards on the chair on either side of your legs.
  • keeping your arms straight, and slightly lean back if a stretch is not already felt in the wrist and forearm.
  • If painful, or have a history of any wrist complications, please be careful and consult your Osteopath.

7) Rib and spine stretch

  • picture of a man performing a seated side bending stretch for the ribs
  • Reach your arms up in the air and interlock your fingers.
  • Slowly side bend your body to one side until a stretch is felt along the side of your body.
  • Hold for 30 seconds with relaxed breathing.
  • Slowly come back to centre and bend to the other side.

8) Buttock stretch

Picture of a lady performing a seated gluteal stretch

  • Cross one leg over the other, ankle over the opposite knee.
  • Slowly lean forward until a stretch is felt in the hip/buttock region.

9) Hamstring stretch

picture of a man seated performing a hamstring stretch

  • Keep one leg out straight and slowly lean forward until a stretch is felt along the back of the leg.
  • Hold for 30 seconds and release slowly.

 

*IF YOU HAVE ANY PRE-EXISTING INJURIES PLEASE TAKE CARE TO NOT IRRITATE OR EXACERBATE SYMPTOMS. IF ANY OF THE STRETCHES CAUSE PAIN, PLEASE STOP AND GET ADVICE FROM YOUR OSTEOPATH. * 

Hold each stretch for 30 seconds. Maintain a relaxed breathing pattern. Slowly release the stretch off.

Feel free to call me at:

Hazel Grove Osteopathic Surgery on 0161 483 6986 for appointments on Wednesday, Friday and Saturday. 302 London road, Hazel Grove, SK7 4RF.

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