Stretching Exercises For Work Or Home

 

 

Wrist Rotation: Make a fist and circle your entire hand (from the wrist) in one direction, gently. Repeat 15 times. Switch directions and repeat 15 times, then release your fists, and perform the same rotations with the fingers extended. Hand Stretch: Make a fist, then extend your fingers as far apart as possible. Hold for about 10 seconds. Relax. Repeat the entire sequence 5 to 10 times until hands and fingers feel relaxed and energized.

 

 

 

Thumb Bend: Flex thumb to the base of the middle finger. Hold for 5 seconds. Spread fingers apart with the palm up. Hold for 5 seconds. Repeat 5 to 10 times. Thumb Stretch: Gently pull your thumb out and back until you feel the stretch. Hold 5 seconds. Repeat 5 to 10 times.

 

 

 

Wrist Circles: Draw circles with your fingertips. Repeat 5 times clockwise and 5 times counter-clockwise. Finger Bend and Stretch: Pull fingers into a fist. Hold for 5 seconds. Spread fingers apart with the palm up. Hold for 5 seconds. Repeat 5 times.

 

 

 

Wrist Extension and Stretch: Hold each of the three positions for 5 to 10 seconds. (1. Wrist in neutral, fingers and thumb extended; 2. Thumb in neutral, wrist and fingers extended; 3. Wrist, fingers, and thumb extended.)

 

 

 

Neck Stretch: Rotate your head to one side, looking over your shoulder as far as possible. Hold for 10 seconds. Repeat 5 times in each direction. Bend Head Shoulder to Shoulder: Slowly bend your head towards your shoulder as far as you can. Hold posture for a moment. Return your head to center. Repeat for the other shoulder.

 

 

 

Shoulder Stretch: Place one arm across your chest and use the other arm to hold. Gently press on your upper arm for additional stretch. Hold for 5 seconds. Repeat 5 times for each arm. Shoulder Circles: Circle your shoulders backward, making as large an arc as possible. Let your head move if it wants to. Make 10 to 15 circles, then relax. Repeat.

Arm Circles: Raise your arms out to your sides to shoulder height, elbows straight but not locked. Slowly rotate your arms in small circles, 10 forward and 10 backward. Lower your arms for a brief rest, and repeat.

 

 

 

Lower Back Stretch: With feet placed shoulder width apart and knees slightly bent, clasp your hands together with the palms out. Stretch your arms out and curve your back. Repeat 5 times. Abdominal Stretch: Place your hands on your hips and lean back slowly, arching your back. Repeat 5 times.

 

 

 

Chest Stretch: Move both elbows back, squeezing the shoulder blades together. Lift your elbows higher for increased chest stretching. Repeat 5 times. Upper Back Extension: Try to reach your hands all the way back to your shoulder blades. Hold for 5 seconds. Repeat 5 times.

 

 

 

Relieve Lower Back Pressure: Exhaling, slowly lean forward, drop head toward knees and let hands drop at sides. Hold 5 seconds. Place hands on knees to assist in upward movement. Inhaling, unwind, slowly bringing up the head. Exhaling, stretch arms up to ceiling. Repeat 5 times.