Stretching in the Office
Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves
Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle
and bring it towards backside bending the knee while supporting oneself with hand on desk.
Make sure to keep thigh in a straight line perpendicular with the floor and pull thigh backwards
with knee fully bend if stretch is not attained.
Hamstrings: Place on leg @ a time on chair (be careful if the chairs has wheels) or stool and
keep one leg on the floor while bringing torso towards thighs keep back straight.
Hamstrings While at your desk: Using your belt, a lanyard, towel, or rope, place it around your
feet (best if barefoot but not necessary). While maintaining a straight back and long neck, begin
to straighten your legs. If you already feel a stretch in the back of your legs do not proceed to
pull. For those of you who are a bit more flexible add a bit of pressure by pulling the
belt/rope/lanyard toward you. Remember not to pull to hard or too fast because it is very easy to
pull something with the extra leverage of the rope/lanyard/belt.
ITB: Place one leg behind the other and across body towards other side, laterally flex spine
towards leg that is crossing over while pushing hip towards opposite side. A stretch should be
felt on the side of the hip. Or see second picture.
Hip flexors: Lower your body on floor into a lunge position, lean torso forward pushing the leg
behind you that is kneeling on floor. A stretch should be felt on the front of the hip.
* To perform on a chair… place your knee in the seat while facing the back of the chair. Slightly
lean forward until you feel a slight stretch in your hip flexor. The second picture shows this on a
ball which can be replaced by a chair.
ITB/Gluts: Lying on your back on the floor, place the outside of your ankle against the end of
your opposite thigh. Using both hands pull knee toward chest of leg that ankle is resting against.
A stretch should be felt in buttocks/ outer thigh region; some may feel a stretch outside of the hip
in the ITB due to a tight ITB.
*You can also do this well sitting at the edge of your seat. Cross your right leg over your left at
the ankle or visa versa. To add some resistance press down lightly on the knee
Calves: Standing with hands against wall, plant one foot forward and the opposite one planted as
far back as possible with entire foot in contact with floor. Lean body forward until stretch is felt
in the back of your lower leg.
Upper body: Chest, lats, upper traps, biceps, triceps, forearm flexors and extensors
Chest: Standing with arm raised 90 degrees by side and elbow bent to 90 degrees as well, rest
forearm against wall or doorway and lean body forward while rotating it away from arm. A
stretch should be felt in outer chest area and front of shoulder. (See next page for picture).
Chest Alternative: Place both hands behind your neck interlocking your fingers. Slowly push
press your elbows towards you back. Make sure you keep your neck long and your shoulders
down to prevent straining your neck. If someone else is near you can ask them to light add some
resistance to the stretch by slowly pulling back on your elbows.
Lats: Place your right hand over your left or left over right, whatever you prefer. Slowly push your arms as far away
from your body as possible. Hold your head in between your arms while lengthening your neck and maintaining a
loose neck and upper chest.
Upper traps: Place one arm behind back and across body or sit on hand. With other hand push
on side of head away from arm that is behind back or being sat on. A stretch should be felt on
one side of neck.
Trap Stretch/ Relieve Shoulder Tension: Raise the top of your shoulders to your ears, pulling
your chin down and making sure your shoulders are moving towards the back of your ears.
Hands remain down at your sides, nice and relaxed. Hold this for 3-5 seconds. Slowly lower your
shoulders as to release all tension in your neck and relax the shoulders, lengthening your neck.
Repeat 2-3 times
Biceps: Keeping arm completely straight and raised to 90 degrees by side, rest arm against wall
or doorway while rotating upper body in opposite direction. A stretch should be felt along the
front of your upper arm.
Triceps: Raise arm in position as if to reach to touch opposite shoulder from behind your head.
Using opposite hand, grasp onto your elbow and pull arm down and across body.
Forearm flexors: Reach arm out in front of your body keeping elbow straight and palms facing
up. Use opposite hand to push wrist into extended position. A stretch should be felt on palm
side of forearm.
Forearm extensors: In same position as the previous stretch except with palms facing down,
again use opposite hand to push wrist into a flexed position. A stretch should be felt on the
opposite side of the forearm.
*All stretches are to be done for a minimum of 20 seconds and no longer than
30 seconds each.
*All stretches are to be done a minimum of 2 times and up to 3 times each
session.
*Stretches are to be done till a mild discomfort is felt so that one can hold that
position for the full time duration.
*Stretches can be done everyday, at any point during your busy work day.
*Don’t forget all stretches can be done at home as well.
Core Strengthening on the Ball:
If your core muscles are strong and they contract when they should, you will benefit from better
posture, more balanced movement with more power and efficiency, and will be less prone to
injury. Therefore a strong core is very beneficial. It may also help to alleviate low back pain and
correct poor posture.
Basic Ball Sit: By simply sitting on the ball in the proper position you can strengthen your core.
Position: In natural alignment the spine is not straight; it has a slight S curve, therefore a
neutral spine (not straight) is necessary for proper posture. To find
this position begin by holding your abdomen in, pulling your belly
button to your spine. Now slowly tilt your pelvis backwards while
maintaining a tight midsection. Now slowly move toward the front
of the ball tilting your pelvis forward creating a more pronounced
lower lumbar curve. Right in between that is your neutral spine. You
should feel as though you are seated straight up, chest out, and your
pelvis is in line with the natural curvature of your spine. (*This may
be a bit uncomfortable due to the use and fatigue of internal muscles
within the core!)
*AVOID THIS POSTURE!!!
Seated March on Physio-Ball: While maintaining neutral position, (described above and
shown in the picture to the right) slowly alternate lifting your feet of the
floor about 6 inches. Don’t be afraid to use your arms to help maintain a
balanced position on the ball.
*Challenge: for more of a challenge extend
your leg at the knee
Wall Sit with Physio-Ball: Place the ball between the wall and the
middle of your back while maintaining a shoulder width stance.
Slowly bend knees to 90 degrees. Take 3 seconds to go down, hold
for 3 seconds, and then take 2 seconds to go up. Hold for 3 seconds,
and return to standing position, making sure to keep knees bent
slightly. Repeat.
Pelvic Tilt:
Sit on the ball with your feet flat on the floor, hip-width apart. Begin with
your spine in an upright, neutral position. Once you're comfortable, tuck
your pelvis under you. Return to a neutral position. Then tilt your pelvis
backward so that your lower back arches slightly, then return to the neutral
position. Repeat eight times. (Strengthens the abdominals, back and
buttocks.)