Wrist and forearm stretch

This stretch can help combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.
To do this stretch, follow these steps:

1. Sit up straight in your chair with the palm of one hand touching the fingers of the other hand. Point your fingers upward and keep your elbows lifting toward the ceiling (see Figure ).
2. Inhale and as you exhale, gently press the heel of your hand against your fingers.
3. Hold this stretch for 30 seconds and repeat on the other side.

A few do’s and don’t for this stretch:

• Do sit up tall with good posture.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t let your elbows drop.

Seated forward bend

You should feel this stretch along the back of your legs or hamstrings. By hinging at your hips and using the weight of your upper body, you also get a good stretch in your lower back. To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your abdominals tight (see Figure a).
2. Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms and head hang down toward the ground (see Figure b).
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.
4. Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’t for this stretch:

• Do feel this stretch in the back of your legs.
• Do gradually deepen the stretch with each breath.
• Don’t force the stretch.

Seated spinal rotation

Have you ever been so focused on what you’re working on at your desk that you forget there is a world going on around you? Well, this stretch not only relieves tension in your hips and back, but also it’s a good excuse to look up and see what’s going on in the outside world.
To do this stretch follow these steps:

1. Sit up tall in a chair with your left leg crossed over your right, your abdominals lifted, and your shoulders down (see Figure a). If it’s uncomfortable to cross your legs, do this stretch with both feet flat on the floor.
2. Cross your right arm over your body so your forearm rests on your left thigh, and place your left hand on the back of the seat of your chair.
3. Inhale and as you exhale, twist at your waist and look back over your left shoulder. Look over your shoulder as if you were trying to look behind you (see Figure b). Remember to keep your shoulders down and your gaze level.
4. Hold the stretch for 30 seconds, gently pressing your right forearm against your left leg as you deepen the stretch.
5. Release the stretch and repeat on the other side by crossing your right leg over your left and twisting to the right.

A few do’s and don’ts for this exercise:

• Do sit up tall — no slouching.
• Do keep your hips facing forward.
• Don’t tense up your shoulders and neck.

Chest stretch

If you sit for a long time, this stretch is one of the most effective ones to counteract the rounded shoulders and rounded back that can form over time (when you hover over that keyboard).
Your chest muscles tend to tighten with bad posture, which can pull your shoulders forward even more. This stretch helps stretch out those worn-out muscles and get you sitting tall again. To do this exercise, follow these steps:

1. Sit tall with both your feet flat on the floor and your back flat against the back of your chair.
2. Clasp your hands together behind your head (see Figure a) and inhale.
3. As you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling (see Figure b).
4. Hold the stretch for 30 seconds and then release back to starting position.
5. Repeat this stretch several times each hour of sitting still or at least a few times a day.

A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep your chest lifted and your abdominals tight.
• Don’t compress or arch your lower back.

Shoulders and neck stretch with circles

This stretch is designed to release the tension that can build up in your neck and shoulders after sitting with poor posture for too long. The shoulder circles relax your shoulders and get you sitting up tall again, while the neck stretch lengthens and relaxes the muscles in your neck. This stretch is a great if you’re prone to rounded shoulders.
To do this exercise, follow these steps:

1. Sit tall in your chair with your feet flat on the floor, your abdominals lifted, and your hands at your sides.
2. Slowly rotate your shoulders forward, up, back, and down as if you were drawing a circle with your shoulders (see Figure a). Breathe deeply as you repeat this motion four to six times.
3. At the end of the last repetition, hold your shoulders down and back.
4. Tilt your head to the left, moving your left ear toward your left shoulder. Make sure you keep your right shoulder down (see Figure b).
5. Slowly roll your head toward your chest, drawing a half circle with your chin. Continue the motion until you tilt your head all the way across toward the right shoulder. Bring your head back to the upright position and relax.
6. Repeat on the other side.

A few do’s and don’ts for this exercise:

• Do keep your posture tall and abdominals lifted.
• Do keep your shoulder blades down as you perform the shoulder circles.
• Don’t raise one shoulder while you’re performing the neck stretch. Make sure to keep both of your shoulders level at all times.

Standing hip flexor stretch

This stretch targets your hip flexors with pinpoint accuracy and, as an added bonus, can even tone your thighs and buttocks! To do this stretch, follow these steps:

1. Start in a forward lunge position with both knees bent and your arms at your sides. Make sure your feet are far enough apart so when you bend your knees your front knee doesn’t jut forward past your toes.
2. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under so your hipbones point upward and your tailbone points downward (see Figure).
3. Hold the stretch for 30 seconds and then sink your hips down toward the floor to lower your body another inch or two.
4. Hold this lowered position for another 30 seconds, breathing comfortably and normally.
5. Release the stretch and bring your feet together.
6. Repeat the stretch on your other leg.

If you have trouble keeping your balance, move your back leg out to the side an inch or two. This adjustment gives you a wider base of support. Make sure your abdominals are tight and pulled in.
A few do’s and don’ts for this exercise:

• Do keep your buttocks squeezed and your pelvis tucked under.
• Do keep your toes pointed forward.
• Do stabilize your spine by keeping your back straight and your abdominals lifted.
• Don’t bend your knees more than 90 degrees or let your front knee jut forward. These positions place stress on your knees.

Standing hamstring and calf stretch

Two areas that can get tight after sitting for a long time are the back of your thighs and your calves. This one stretch can get both areas at the same time. To perform this exercise, follow these steps:

1. Stand tall with both feet together and your arms at your sides.
2. Step out with your left leg, keeping your back heel on the floor and your front toes pointing toward the ceiling.
3. Bend your right knee slightly and inhale.
4. As you exhale, hinge at your hips and tilt your pelvis back, placing both your hands just above your bent knee (see Figure).
5. Hold the stretch for 30 seconds and make sure to keep your spine lengthened, your chest lifted, and your tailbone reaching toward the wall behind you.
6. Repeat the stretch on the other side.

If you’re not feeling the stretch in your calf, try to flex your foot more (lift your toes more toward the ceiling). If you’re not feeling the stretch in your hamstrings, try tilting your pelvis back farther and lengthening your back more if you can.
A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep most of your weight on your bent leg.
• Don’t round your back or drop your chest too far toward your bent leg.

Standing side reach with legs crossed

After sitting for a long time, your sides get all scrunched together, so nothing can feel better than a good side reach. Feel this stretch along your rib cage and shoulders as you bring oxygen to your entire body.
To do this stretch, follow these steps:

1. Stand tall with your arms at your sides.
2. Cross your left leg over your right leg, keeping both feet flat on the floor (see Figure a).
3. Inhale and as you exhale, lean to the left and reach your left arm toward the floor (see Figure b).
4. Hold the stretch for 30 seconds and then come back to starting position.
5. Cross your right leg over your left leg, keeping both feet on the floor and repeat the stretch leaning to the right.

If you find it uncomfortable or awkward to cross your legs, try moving your front leg forward an inch or two. If it’s still awkward, or you have trouble balancing, simply perform this stretch with your legs uncrossed and your feet together.
A few do’s and don’ts for this stretch:

• Do keep your hips facing forward.
• Do keep your arms to your sides.
• Don’t bounce or twist.
• Don’t hold your breath, but instead breathe regularly.

Standing abdominal stretch

After sitting for an extended period of time, the muscles in your abdomen and chest can become shortened and your back rounded. To counterbalance these effects, this stretches your chest and abdomen in the exact opposite direction, and it feels great!
To do this stretch, follow these steps:

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Place your hands on the lowest part of your back, right where your buttocks meets your lower back, with your fingers pointed downward (see Figure a).
3. Inhale and as you exhale, squeeze your buttocks (to prevent compression in your lower back), lean back, and slightly push your hips forward (see Figure b).
4. Hold this stretch for 30 seconds and then come back to upright position.
5. Perform this exercise twice.

A few do’s and don’ts for this stretch:

• Do squeeze your shoulder blades together as you lean back.
• Do lift your chin so your neck stays in line with the rest of your spine.
• Don’t bounce or force the stretch, which puts stress on your lower back.

Standing chest stretch

This simple chest stretch should be done several times a day, especially if you find yourself sitting a lot. The stretch can actually be done anywhere, and it helps keep your chest muscles from tightening and shortening, which prevents that hunched-over look.
To do this stretch, follow these steps:

1. Stand up tall and clasp your hands together behind your back just above your tailbone (see Figure a). If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.
2. Take a deep breath and as you exhale, keep your arms straight and gently lift your hands toward the ceiling away from your back (see Figure b). Lift your arms as high as you can while standing straight and avoiding bending forward.
3. Hold this stretch for 30 seconds.

A few do’s and don’t for this stretch:

• Do stand up tall with good posture.
• Do keep your knees slightly bent.
• Don’t tense or lift your shoulders.