hempstead valley therapy centre

Desk Based Stretching

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With most of us returning back to work and the office after such a long period working from home, it’s more important than ever to keep our body’s healthy and to stay on top of stretching.
Here are some basic stretches you can perform as often as possible throughout the day from the comfort of your office chairs so there are no excuses.

1. Seated Lateral Trunk Stretch

While in a seated position, raise one arm over your head.
Place your other hand on your thigh for support.
Slowly bend to the opposite side until you feel a comfortable stretch along the side of your trunk. Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.

HTC Blog-stretches-seated-lateral-trunk

2. Seated Knee to Chest Stretch

While sitting in a chair, raise one knee as if you are marching until you can reach it with your hands.
Use both hands to pull the bent knee up toward your chest until you feel a gentle stretch in the lower back and back of the hip.
Your hands can be on top of your knee or behind your knee for comfort.
Hold this position for 15-20 seconds, then repeat 3-5 times on each side.

HTC Blog-stretches-seated-knee-to-chest

3. Seated Hamstring Stretch

While seated, rest your heel on the floor with your knee straight. Gently lean forward until a stretch is felt behind your knee/thigh. You should keep your low back straight to focus the stretch on the hamstring muscles. Hold the stretch for 20-30 seconds, then repeat 3-4 times on each leg.

HTC Blog-stretches-seated-hamstring

4.Seated trunk extension/ flexion

Sit in a chair with a straight posture
Interlock your fingers behind your head. (Do not apply overpressure to the neck)Slowly lean forward rounding your upper back, hold for a second or two then extend back over the back rest of the chair and hold one or two seconds.
Repeat 5reps 3xp/day

HTC Blog - Seated Trunk Extension (1)