Standing wrist stretch

This stretch increases and maintains flexibility in your wrists and forearms. To do this stretch, follow these steps:

1. Stand tall with your feet hip-width apart.
2. Hold your arms straight and lift them slightly out in front of your body, your hands at about the level of your hips, palms facing each other (see Figure 1).
3. As you exhale, rotate your thumbs downward as if you were turning two knob handles (see Figure 2).
4. Continue rotating as far as you can for about 30 seconds.

It may be more comfortable for you to hold this stretch for a few seconds and then repeat several times instead of just holding for the full 30 seconds.
A few do’s and don’t for this stretch:

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

Seated forward bend

You should feel this stretch along your spine and throughout your entire back. By hinging at your hips, you release any tension in your back muscles and help stretch out the vertebrae in your spine.
To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your tummy pulled in or abdominals tight(see Figure).
2. Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms hang down toward the ground (see Figure).
3. Hold the 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 start the motion from your hips, not from your back.
• Do start the stretch in the comfort zone, gradually getting deeper with each breath.
• Don’t hold your breath.
• Don’t force the stretch.
• Don’t hold tension in your shoulders.

Seated lateral shoulder stretch

This stretch is for the middle part of your deltoid muscle. If you’re wondering if you even have a deltoid, the answer is yes — it’s the muscle that runs across the front, middle, and back of your shoulder.
To do this stretch:

1. Sit up very tall and raise your right elbow to shoulder height and place your right hand on your left shoulder.
2. Place your left hand on your right elbow and as you exhale, gently pull your elbow toward your left shoulder.
3. Hold this stretch for 30 seconds and then repeat the steps with your left arm.

If you want to try a slightly different version of the same stretch, try keeping your arm straight, rather than bending at the elbow, as you reach across your body.
A few do’s and don’t for this stretch:

• Do sit up tall with good posture.
• Do keep your hips and shoulders facing the front of the room.
• Do keep your shoulder blade down.
• Don’t twist at the waist.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t jam or force your elbow back.

Seated triceps stretch with side reach

You feel this stretch in the back of your upper arms and mid-back too. To do this stretch, follow these steps:

1. Sit up very tall with your right arm overhead and elbow bent behind you so the tips of your fingers are touching the back of your shoulder.
2. Place your left hand on your raised elbow (see Figure a).
3. Take a deep breath in, and as you exhale begin to gently pull your right elbow behind your head, reaching your right fingers down your back toward your spine (see Figure b).
4. Take another deep breath in and as you exhale, lean to the left as far as feels comfortable, being careful not to twist.
5. Hold this stretch for about 30 seconds and then come back to center and gently release your arm.
6. Give your arms a little shake and repeat the stretch with the left arm.

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

• Do sit up tall with good posture.
• Do keep your shoulders facing the front.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t arch your back or open your rib cage.
• Don’t jam or force your elbow back.

Seated foot and ankle stretches

These next three stretches are for the muscles that surround your ankle and foot. It’s not a bad idea to do ankle circles in both directions several times during the day. Whether you sit all day or stand all day, this stretch brings better circulation and warmth to your ankles and feet and keeps this area flexible. If the muscles around your ankles are inflexible, you’re at a higher risk of injuring your ankle.
To do these stretches, follow these steps:

1. Sit up very tall in a chair with your left leg crossed over your right knee and your ankle resting on your thigh.
2. Hold on to the top of your foot with your right hand and your ankle with your left hand.
3. Gently pull back on your foot (kind of like pointing your toes). See Figure a. You should feel the stretch in the top of your foot.
4. Hold the stretch for 30 seconds and then release.
5. Now, grab your toes with your left hand and your heel with your right hand and gradually pull your toes back toward your shin. See Figure b. You should feel this stretch in the bottom of your foot.
6. Hold this stretch for 30 seconds and then release.
7. Grab your ankle with your left hand and reach your right hand underneath your foot and grab hold of the top of your foot.
8. Gently pull your foot toward the ceiling, and turn it as if you were looking for something on the bottom of your foot. See Figure c. You should feel the stretch on the outside of your ankle.
9. Hold the stretch for 30 seconds and then release.
10. Repeat the same stretches on your right foot and ankle.

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

• Do keep your chest lifted and your spine very tall.
• Do relax and breathe.
• Don’t lift one hip or lean to one side.
• Don’t force or pulse the stretches.

Seated buttocks and hip stretch

This stretch can be done in different positions, but I think it’s best that you sit for this stretch. It’s the most comfortable way to stretch this area and the easiest position to get into if your muscles are very tight.
This stretch is a good one to try if you have sciatic pain
To do this stretch, follow these steps:

1. Sit on a chair with one leg crossed over the other and let your ankle rest on your thigh.
2. Place your elbow on the inside of your knee and inhale.
3. As you exhale, lean forward, lengthen your spine, and tilt your pelvis back (see Figure).
4. Hold the stretch for 30 seconds, gradually deepening the stretch on every exhale.
5. Repeat the stretch on the other side.

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

• Do keep your shoulder blades down.
• Do keep your chest lifted.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift one hip or lean to one side.
• Don’t bounce or jerk.

Standing chest stretch

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

1. Stand up tall and clasp your hands together by your buttocks and behind your back (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, gently straighten your arms and lift your hands up toward the ceiling and away from your back (see Figure b). Lift as high as you can while still standing tall. Be sure not to bend over.
   
3. Hold this stretch for 30 seconds.

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

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