Desk Stretches Pdf
Gently pull your fingers downward bending slightly at the wrist.
Desk stretches pdf. Also be sure to get. This may mean adjusting the desk or chair height. But what stretches at work work. Hold for 10 seconds then stretch your wrist back and hold for 10 seconds.
To extend stretch further down your side and into your hip bend knees slightly and gently pull your elbow behind your head as you bend from your hips to the side. But you dont have to stop there stand or walk around for one to two minutes every few hours or take a stroll outside during lunch. To stretch armpitshoulder area move back of head against right arm until mild stretch is felt. Take some time to do a little moving and shaking throughout the day in the comfort of your office space.
1 10 seconds each side 3 times 4 3 seconds 5 times 2 20 seconds 2 times 3 10 seconds each side 9. Do some light stretches. Hold for 10 seconds. Keep elbows at keyboard level.
Hold for 15 seconds 3. Omputer and desk stretches. Computer desk stretches approximately 4 minutes sitting at a computer for long periods often causes neck and shoulder stiffiess and occasionally lower back pain. Return to the starting position.
Using your chair or desk for support hold the top of your left foot with your hand and gently pull your heel toward your buttocks 2. Reverse legs and repeat if your chair has rollers make sure it is anchored against. So weve added below a desk stretches pdf available for download that you are welcome to share with colleagues to help them get the right amount of movement into their working days. Wrist place one hand on the fingers of your opposite hand.
Do a mix of both seated and standing stretches. Photocopy this and keep it in a drawer. Its a great way to help your whole body feel better. Hold for count of 5 relax repeat 5 times for each hand repeat entire cycle with palm facing away from you bending your fingers upward.
Relax then bend your fingers at the knuckles and hold for 10 seconds fig. Stretching doesnt have to be time consuming or complicated. Desk stretches dont let your desk job leave you feeling stiff. Dont rest your wrists on the desk or keyboard.
At the same time open your mouth and stretch. If you have a desk based job doing simple stretching exercises can be helpful to your health. Your left knee should remain aligned with your right knee to create a stretch for the front of your thigh. Sit perpendicular to a desk and bend at the hips with one elbow bent at 90 degrees resting on top of the desk.
Computer desk stretches separate and straighten your fingers until tension of a stretch is felt fig. Stretch with your other hand. The stretches below only take a few minutes and can be done right at your desk. Repeat with other arm.
Do these stretches every hour or so throughout the day or whenever you feel stiff. Check hand and wrist posture keep your fingers suspended over the keyboard. Raise your eyebrows and open your eyes as wide as possible. Exhale and hold the stretch for two seconds.
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