Body

Back in the days, only a selected few work in the office; now, from 5 to 70, a major­ity of us sits at the desk often; whether talk­ing with friends, watch­ing “TV”, playin games or really work­ing. So, here, I am going to share with you some of the stretches I have learnt through­out the years at train­ings and seminars.

From The Fun Times Guide .com

Most of the stretches requires you to hold at the stretch posi­tion for at least 3 sec­onds. Repeat as desire

1. Neck

Heads Down.

Sitting/ Standing, keep your back straight and head fac­ing for­ward. Keep your feet flat on the floor. Slowly lower your chin to your chest and hold for three sec­onds (1001, 1002, 1003) before rais­ing your head back to the start­ing position

Sideways.

Sit straight or stand tall. Imagine there is a thread going through your head and pulls you upwards. Feel your spine straight and feet flat on the ground. Take a deep breath and when you exhale roll your right ear towards your right shoul­der. (Not shrug­ging your shoul­der towards your ear). Hold for three seconds.

Take another deep breath and as you exhale roll your chin to your chest. On the next deep breath, exhale and roll your left ear to your left shoul­der. Finally, take another deep breath and exhale as you roll your chin back to your chest.

Heads Up.

Start as pre­vi­ous exer­cises. Close your eyes/ keep that at a neu­tral posi­tion. Tilt your head back. With your hands, slightly push your head up.

2. Shoulder 

Shoulder Roll

Roll shoul­der up, for­ward, down and back slowly. You should be feel­ing your shoul­der blades get­ting mas­sage and work on.

3. Back

Upper Back Stretch.

Put hands behind your back and hold each other. With straight arms, pull arms back­ward and upward. You should feel your chest “open­ing” and the mus­cles between your shoul­der blades tightening.

Lower Back stretch.

Stand with feet apart. Place both hands on lower back and bend back gen­tly. (Bonus: If you want to work on your abs, laugh out loud and hard. Or say, “Ha! Ha! Ha!”, one breath for each “Ha”. )

4. Hand

Wrists

Put left hand in front of mid-chest (like the Buddha), turn (your pinky towards your­self) so that the palm faces left too. Place right hand thumb on the back of the left hand, right in the mid­dle, and wrap the rest of the fin­gers around the left thumb. Push right thumb and pulling left back with the rest of the right hand fin­gers, hence twist­ing your left wrist.

Repeat with right hand.

Fingers.

Hold a fist (with thumbs out­side of rest of fin­gers) in both hands. Squeezed as hard as you could and hold the position.

Then make “paper”/ “high five”. With open palm, stretch it wide open as much as possible.

For more, query your favorite search engine for “Offices Stretches”.