To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha

Size: px

Start display at page:

Download "To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha"

Susanna Pierce
5 years ago
Views:

To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch?

1 To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch? Stretching allows the muscle to release tension. Tension can cause headaches, stiffness and soreness and also more serious things such as chronic pain. In addition, after a workout stretching can reduce the delayed muscle soreness (DOMS) that usually occurs 24 to 48 hours after a workout. It is not recommended to stretch when ones body is cold. This means, you need to get your circulation going before you stretch. This can be as much as walking on the spot, walking up the stairs or doing knee raisers to warm up your body for 1 to 2 minutes before you stretch. Number One Rule Is: BREATHE while Stretching Breathing gets oxygen into your bloodstream, which then allows blood to circulate better in your muscles. Breathing Into A Stretch means that you relax your muscles more and more with each exhale. This enables you to stretch further with each exhale without over extending your joints. Number Two Rule Is: HOLD each stretch for 20 to 30 seconds. Number Three Rule is: Always stretch with caution. Never yank or pull on a body part or stretch until it hurts. Stretching should feel like a light pulling sensation.

Back and Shoulders Slide to the front of the chair make sure your chair cannot roll backwards.

Look down to the ground and push your chest and shoulders towards the floor. Hold.

Back and Arm Stretch Slide to the front of your chair make sure your chair cannot roll backwards.

2 Back and Shoulders Slide to the front of the chair make sure your chair cannot roll backwards. Put your hands flat on the table as shown in image. Look down to the ground and push your chest and shoulders towards the floor. Hold. Back, Shoulder and Hamstrings Put your hands flat on the table or on the back of your chair as shown in image. Look down to the ground and push your chest and shoulders towards the floor. Hold. Back and Arm Stretch Slide to the front of your chair make sure your chair cannot roll backwards. Set your legs wide apart and lower your upper body between your legs. Grab your ankles from behind and pull your chest towards the floor. Hold.

Back and Shoulders Stand Up and set your legs hip wide apart.

Now pull your arms towards the outside, pushing your hands

Your back is rounded and you will feel the stretch from the

Shoulder Stretch Stretch your arm straight above your shoulder

3 Back and Shoulders Stand Up and set your legs hip wide apart. Place your hands on the inside of your leg right above the knee. Now pull your arms towards the outside, pushing your hands against the inside of your leg. Your back is rounded and you will feel the stretch from the shoulder blades through your middle to the lower back. Hold. Shoulder Stretch Stretch your arm straight above your shoulder then place your hand against the wall. Now push your upper body (chest) towards the wall. Repeat on other side.

Shoulder and Chest Stretch Place your hand flat on the wall at shoulder height.

Neck and Shoulder Stretch CAUTION never pull hard on your neck. Any exercise involving the neck needs to be done with caution and slowly. Stand with your legs together.

Now slowly pull your head towards your shoulder until you feel a slight stretch in your neck.

4 Shoulder and Chest Stretch Place your hand flat on the wall at shoulder height. Step forward until your arm is straightened out completely now slightly turn away from the wall until you feel a stretch in your chest and arm. Repeat on other side. Neck and Shoulder Stretch CAUTION never pull hard on your neck. Any exercise involving the neck needs to be done with caution and slowly. Stand with your legs together. Place one hand above the opposite ear. Your other hand is flexed and the arm is right next to the upper body. Now slowly pull your head towards your shoulder until you feel a slight stretch in your neck. Make sure you look straight to the front do not tilt your head towards your chest or towards your back. Repeat on other side. Upper Back and Neck Stretch CAUTION never pull hard on your neck. Any exercise involving the neck needs to be done with caution and slowly. Stand straight with both legs close together. Place both hands on the lower back of your head above the neck. Roll your chin towards your chest until you feel a light stretch in the back of your neck. Hold.

Lower Back and Leg Stretch Stand with both legs close together.

Alternate legs. Lower Back Roll Stand with your legs hip wide apart.

Round your back then stretch your back by pushing your stomach towards the floor repeat 4 to 5

5 Lower Back and Leg Stretch Stand with both legs close together. Bring your up to your chest and hold with both hands pull close to your chest. Keep your upper body upright. If you feel discomfort in the knee on the leg you are standing on, slightly bend that knee. Alternate legs. Lower Back Roll Stand with your legs hip wide apart. Place your hands on your thighs right above the knees. Round your back then stretch your back by pushing your stomach towards the floor repeat 4 to 5 times. Complete Upper Body Stretch Stand with your legs close together. One arm on the side of your body, the other one raised straight above your shoulder now slide your arm down your leg until you feel a stretch on the side of your body where your arms is raised. Hold.

Shoulder and Arm Stretch Straighten out one arm.

Now pull the arm towards your chest until you feel a stretch in your shoulder blades and arm.

Stretch both arms straight in front of your chest.

6 Shoulder and Arm Stretch Straighten out one arm. Place one hand on the outside of the elbow joint. Now pull the arm towards your chest until you feel a stretch in your shoulder blades and arm. Hold. Hand Stretches Stand with both legs close together. Stretch both arms straight in front of your chest. Flex one hand and grab the fingers with the other hand. Carefully pull the fingers towards you until you feel a stretch in your arm. Hold. Then flex the same hand downwards. Pull the fingers towards your chest until you feel a stretch in your arm. Hold. Change arms and repeat.

Hip flexor, Thigh and Shin Stretch For better balance, place one hand on your desk.

Pull at the foot until you feel a stretch in the front of your hip and leg.

and Shoulder Stretch Sit on your chair slide to the front of the chair.

Set your legs wide apart and place one elbow on your thigh.

7 Hip flexor, Thigh and Shin Stretch For better balance, place one hand on your desk. Bring one leg up in the back and grab the foot. Pull at the foot until you feel a stretch in the front of your hip and leg. NOTE: Intensify the stretch by flexing your foot (pull your toes towards your shin) Back and Shoulder Stretch Sit on your chair slide to the front of the chair. Make sure your chair cannot roll back. Set your legs wide apart and place one elbow on your thigh. Do not place the elbow right on your knee joint. Place the other hand on the opposite thigh. Then twist your upper body towards the side with the hand on the thigh. Look up over your shoulder until you feel a stretch in your back. Hold. Switch sides.

Hip and Inner Thigh Stretch Sit on your chair slightly away from the desk as shown in image below. Place your lower arm on the desk.

Push the leg towards the floor until you feel the stretch in your inner thigh and hip area. Hold. Repeat on other side.

Step your legs wide apart wider than hip wide. Now lean towards the side where your hand is place on the desk, stretching the inside of your leg and your hip area.

8 Hip and Inner Thigh Stretch Sit on your chair slightly away from the desk as shown in image below. Place your lower arm on the desk. Bring one leg up on your thigh do not place your leg directly on your knee turn out the leg and place one hand on the inside of your thigh/knee area. Push the leg towards the floor until you feel the stretch in your inner thigh and hip area. Hold. Repeat on other side. Hip, Back and Inner Leg Thigh Stretch Supported Version: Place on hand on the back of your chair or place one hand on the desk. Step your legs wide apart wider than hip wide. Now lean towards the side where your hand is place on the desk, stretching the inside of your leg and your hip area. Hold. Repeat on other side. Free standing Version: Step your legs wide apart wider than hip wide. Place both hands above one knee, on the lower thigh. Lean towards the side that is supported by your arms, stretching the inside of your leg and your hip area. Hold. Repeat on other side.

Foot and Calf Stretch Place the ball of your foot against a wall with the toes slightly elevated on the wall.

(Please make sure not to mark up any walls if you do this on a painted wall, remove your shoes) Leg Stretch (IT Band Stretch) Set

Then place one hand on the thigh of the front leg bend the front knee slightly. Place the other hand on your lower back.

Hold. Repeat on other side. Hip Flexor and Hamstring Stretch Step one leg to the front place the other leg behind you.

9 Foot and Calf Stretch Place the ball of your foot against a wall with the toes slightly elevated on the wall. Push your body towards the wall until you feel a stretch in your calf and foot sole. Hold. Change legs. (Please make sure not to mark up any walls if you do this on a painted wall, remove your shoes) Leg Stretch (IT Band Stretch) Set one foot across the other almost next to each other as shown in the left image below. Then place one hand on the thigh of the front leg bend the front knee slightly. Place the other hand on your lower back. Now bend your upper body to the front (right image below). You will feel this stretch in the hip and upper/outer thigh region. Hold. Repeat on other side. Hip Flexor and Hamstring Stretch Step one leg to the front place the other leg behind you. Both legs are about a hip width apart. Now place both hands on your lower hip and push your hips forward by leaning into the front leg. Keep the back leg stretched out and pushing your heal into the ground. Make sure your knees and toes are aligned!

Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist

Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and