Stretches to complete at the office

 

5 Stretches At Your Desk (Without Getting Up)

Video taken from the channel: Back Intelligence


 

Stretches you can do at your desk

Video taken from the channel: Living Better


 

10 Stretches Every Office Worker Should Do Daily For Neck, Shoulder, Arm, Wrist, & Back Pain.

Video taken from the channel: Bob & Brad


 

Stretch Breaks at Your Desk (2018)

Video taken from the channel: Renown Health


 

4 Easy Stretches for Working From Home

Video taken from the channel: Airrosti Rehab Centers


 

Relaxing Stretching Workout for Stiff Muscles & Stress Relief Easy Stretches to Do at Work

Video taken from the channel: FitnessBlender


 

Real Time Desk Exercises & Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


This stretch is also known as the rhomboid upper or upper back stretch. Clasp your hands in front of you and lower your head in line with your arms. Press forward and hold for 10 to 30 seconds.

This seated stretch can open both. Sit on the edge of your chair with your feet hip-width apart, directly under your knees. Cross one ankle over the opposite knee. Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers.

Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the. Neck Stretch You’ve probably noticed the shoulder and neck muscles are the first to tighten up after a long day of work, so start by rolling these out. Sit upright with both feet flat on the floor and your back straight. Take a few deep breaths in and out. If you don’t have a standing desk to work from, then that means you’re sitting for most of the day while you work.

This results in tight hips and lower back. The Hip Opener stretch can open up both for comfort. Get an iPhone SE with Mint Mobile service for $30/mo.

A workout at work? See how to do each of these exercises: Raise the roof (20 reps) While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Sitting with your back straight, tilt your head sideways toward your shoulder. For a larger stretch, drop your shoulder blade on the opposite side toward the floor.

Hold for 10 seconds. Repeat. To add a reach to stretch out your sides, sit straight in your in chair and stretch your right arm over your head. Gently lean to the left until you feel a stretch in your right side. Hold the position for 10-30 seconds and repeat with the left arm over your head.

Desk Stretch #5: Spinal Twist. Stretch at Your Desk These 10 stretches you can do at your desk will keep you bendy and feeling good. Like yoga at your desk. 1. Rubber Neck Sit up tall and drop your right ear down towards your right shoulder (you don’t have to touch it!) and hold for a few seconds and repeat for the left side.

2. Reach for the Stars. Get into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest.

Hold for.

List of related literature:

If you are especially inflexible, stretch daily by first warming up aerobically, then stretching dynamically, and then stretching statically.

“Successful Coaching” by Rainer Martens
from Successful Coaching
by Rainer Martens
Human Kinetics, Incorporated, 2012

Here are some of my favorite ways of stretching:

“Stress Management For Dummies” by Allen Elkin
from Stress Management For Dummies
by Allen Elkin
Wiley, 2013

You must know what to stretch and how a healthy stretch

“Prescriptive Stretching” by Kristian Berg
from Prescriptive Stretching
by Kristian Berg
Human Kinetics, 2019

Learn some simple relaxation exercises that you can do standing away from your desk, such as rotating your head, pulling your shoulders up and then dropping them, stretching your legs, doing lunges—stepping forward and bending both your front and then back leg.

“Surviving and Thriving in Postgraduate Research” by Ray Cooksey, Gael McDonald
from Surviving and Thriving in Postgraduate Research
by Ray Cooksey, Gael McDonald
Springer Singapore, 2019

For example, when holding a straight leg stretch, contract the hamstring muscles in the back of the leg for 5 to 7 seconds; when you release the contraction, you can move into a deeper stretch taking the joint into a greater ROM.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You will find I have included stretches in various exercises where I feel stretching to be particularly beneficial.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The stretches should be done in a gentle and relaxed motion, moving just to the point where you can feel a stretch in the muscles you are working, and not in the other muscles that you are not working.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

ing a stretching regimen with a warm bath.

“Study Guide for the Core Curriculum for Oncology Nursing E-Book” by ONS, Suzanne M. Mahon, Rose Bell
from Study Guide for the Core Curriculum for Oncology Nursing E-Book
by ONS, Suzanne M. Mahon, Rose Bell
Elsevier Health Sciences, 2019

Stretching exercises

“Essentials Of Orthopaedics & Applied Physiotherapy” by Jayant Joshi
from Essentials Of Orthopaedics & Applied Physiotherapy
by Jayant Joshi
Elsevier India Pvt. Limited, 1999

Anything that stretches you, working with your flexibility, can help.

“Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life” by Christiane Northrup, M.D.
from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life
by Christiane Northrup, M.D.
Hay House, 2016

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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15 comments

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  • I found this on the 2nd day of the COVID-19 Shelter in Place order in California. I do it every workday now and will probably continue doing it even AFTER the SIP is lifted and I go back to an office environment. It really starts my day off well.

  • Hello Dr. Jo… How about tummy tuck exercises??? If u could show us… Mine is little extra padding and willing to tuck back in if u could kindly post a video??? Thanks…

  • “Whatever trips your trigger”? Love those Midwestern (?) expressions. Seriously though, I really hope that people will listen to you guys and take care of themselves while working on the computer all day. It is amazing how much simple muscle tension can mess you up.

  • This video helps me so much right after work and first thing in the morning after an awkward sleep position (arms over head? did not fall asleep that way?) Thank you

  • I use this before and after workouts. I love it. Not all exercise videos include stretching unfortunately.
    Since, I have been stretching with your video my muscle ache has gone away. Thank you

  • I am enjoying these stretches. They don’t take long and they help with stiffness. I’ve done them about 20 times and listen to you every time, lol. Thanks, Kelly.

  • I never comment but I had to say Thank you for this… My entire body is always in pain everyday and I push through with your videos… this stretch workout is perfect for my cardio and your 9 min video hitting cardio workout… Thank you so much!

  • these look like amazing stretches and a great video buuuut I share a small office space with 9-10 other people? would get some strange looks if I randomly got up to do lunges or put my head on my desk to do that first stretch haha any advice?

  • Hi!! I just found some days ago you channel here on YouTube and I love working out with your videos. Can you tell me the best one or way to relax the muscles because I am so sore from all the workout? Thank you and keep with the good work ������

  • thanks for uploading this t
    why would u stretch your hamstring? i mean you are sitting all day long aren’t they already in stretch position while u sitting

  • Not only is does this routine makes me feel much better physically and mentally. It’s also a tradition to do with the team at my small company. Highlight is the question: Will there be a plane flying over this time again or not?

  • This is so funny Jo! I am so glad I came across this. I love how you inserted the reference to Office Space in there…TPS reports. https://www.youtube.com/watch?v=Fy3rjQGc6lA

  • Great video!! I will do these every day during my work day. I am considering purchasing a ball chair do you recommend one or other products that could help with posture issue with one of my discs being pinched in the low back area?

  • thank you for this. Im a student and been stuck in my desk doing assignment since forever. My body is really really stiff, even when I do this workout, my back really hurts lol. I feel much better now

  • I love this!! I use it as a great warm up! And my nearly 77 year old grandmother recently started using this as a little bit of a daily workout each day, just to get a little more activity in for at least 5 min a day as recommended by her doctor.