Our bodies were not designed to sit at a desk for 8-12 hours a day. Sitting for extended periods can result in pain and stiffness all over your body. To help prevent this we’ve designed our easy 5-5-5 stretching routine. This sequence includes 5 stretches for your upper body and 5 stretches for your lower body. These stretches can easily be done at work and will only take about 5 minutes to do. For maximum benefit, try to take 5 minutes every hour to do these stretches, holding each stretch for 5-10 breaths. Your body will thank you.
Easy 5 for Your Upper Body
Ear to Shoulder
From Standing, clasp your hands behind your back and gently draw your right ear to your right shoulder. Breathe deeply and hold the stretch. Repeat on the other side.
Chin to Chest
Slowly tuck your chin to your chest, looking down towards your toes. Interlace your fingers and place them behind your head, applying gently downward pressure. Hold and breathe deeply.
Stand tall and clasp hands behind your back. Gently draw your shoulder blades together and look up.Breathe deeply and hold the stretch.
Doorway Chest Stretch
Stand in doorway or at the end of a wall. Reach one arm out horizontally at shoulder eight, palm facing forward. Place the palm of your hand on the door-frame; elbow should be at shoulder height.
Gently begin to turn your body away from the positioned arm until you feel a stretch. Hold it, and then repeat on the other side.
Reach one arm straight out in front of you, palm faces forward and finger tips towards the floor. Use your opposite hand to gently draw the fingertips back towards your body. Hold the stretch and then repeat on the other side.
Easy 5 for Your Lower Body
Stand behind a chair or desk, holding with one hand for balance. Draw one heel towards your butt, and then reach back with the same side hand and grasp the top of the foot or ankle. Keep your knees together and gently press your hips forward. Breathe deeply and hold the stretch. Repeat on the other side.
Hip Flexor Stretch
From the quadriceps stretch, tip forward slightly while continuing to draw your foot towards your butt. You should feel this stretch on the front of your hip. Hold the stretch and breathe deeply. Repeat on the other side.
From standing, step your left foot forward and lift your toe towards the ceiling. Bring your hands to your hip, bend your right knee slightly and slide your hips back. Chest comes slightly forward and down. Feel the stretch on the back of the thigh. Breathe deeply and hold the stretch. Repeat on the other side.
Supported Lat Stretch
From standing, grasp both side of a door handle. Walk your feet back until chest is parallel to the floor and hips are stacked above your ankles. Look down to keep your neck in line with your spine. Relax and breathe deeply.
Facing a wall, place your hands on the wall about shoulder height.Step one foot close to the wall, and bend your knee slightly. Slowly move your his forward, leaning into the wall while keeping the back foot pressed into the floor.