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.
- Chin tucks.
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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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