Desk Stretch

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Cross one ankle over the opposite thigh, just above the knee.
• Sit tall and lengthen your spine, then gently lean forward from your hips.

Tips

• Place your hands on your crossed leg and press down towards the floor to further open your hip.

Modifications

• If the stretch is too intense, keep your torso upright instead of leaning forward.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start from a seated position on the edge of a chair with your back straight and your arms resting at your sides.
• Extend one leg out in front of you, keeping your heel on the floor and your toes pointing up.
• Sit tall and lengthen your spine, then gently lean forward from your hips.

Tips

• Keep your back straight and avoid rounding your spine as you fold forward.
• Reach your hands towards your extended foot to deepen the stretch.

Modifications

• If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.

Benefits

Calves, Glutes, Hamstrings, Lower Back

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Cross one leg over your other leg and rotate your torso to place your opposite hand on the outside of your top knee.
• Place your other hand on the back of your chair and continue to rotate your torso and turn your head to look behind you.

Modifications

• If the stretch is too difficult, keep both of your feet flat on the floor and avoid crossing your legs.

Benefits

Chest, Glutes, Hips, IT Band, Lats, Lower Back, Obliques, Spine, Upper Back

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Clasp your hands behind your head and widen your arms to bring your elbows out and back.
• Gently squeeze your shoulder blades together and open your chest.

Tips

• Lower your shoulders and relax your neck.
• Keep your back and spine straight.

Modifications

• If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

Abdomen, Chest, Shoulders

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Extend one arm across your body, bringing it towards the opposite shoulder.
• Hook your other arm around your extended arm to pull it closer to your chest.

Tips

• Maintain an upright posture and avoid leaning to either side.
• Keep your extended arm relaxed.

Modifications

• For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

Lats, Shoulders, Triceps

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
• Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

Chest, Lats, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start from a seated position with your back straight and your arms resting at your sides.
• Extend one arm in front of you with your palm facing up.
• Use your opposite hand to gently pull your fingers back towards your body.

Modifications

• Keep a slight bend in your elbow if straightening your arm fully is uncomfortable.

Benefits

Fingers, Forearms, Hands