Four Stretches All Desk Workers MUST Try!
Chest Opener on Towel:
Roll up a towel and place it lengthways on the floor. Lie on your back with your upper back lying directly on the towel. Stretch your arms out to the side, letting them relax gently downwards. Lie in this position for a few minutes allowing your upper back and chest to stretch out over the towel. Lay there for 2-4 minutes, as tolerated
Wall Angel:
Start in a standing position against a wall. Flatten your back against the wall, attempting to get the back of your head on the wall. Flatten your shoulder blades against the wall and hold your arms by your side touching the wall. Lift your arms out to the side and upwards, maintaining contact with the wall as much as possible.
Return to the start position and repeat 10 times.
Stretched For Your Tight Low Back!
Child’s Pose:
Kneel on the floor and sit on your heels. You can place cushions underneath your hips if you need to. Stretch your arms out in front of you. Next, walk your hands over to one side. Keeping your hips over your heels, turn your outer palm to face up, and place the other hand on top. Hold for 10 seconds and then walk your hands back to the center, and repeat on the other side.
Perform the whole sequence 5 times.
Low Back Rotation Stretch:
Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders flat on the bed, roll both knees out to one side. Hold this position for 5 seconds. You may feel the stretch in your hips, as well as your lower back.
Bring your knees back to the middle before repeating the same movement on the other side.
Repeat 10 Times.
