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RELIEF EXERCISES

These are a few simple, very quick exercises you can do throughout your day, right at your desk to reduce muscle tension.

When we sit at a desk all day doing paper work or computer work, we have muscles that contract all day and we need to periodically stop and stretch those muscles to prevent tension.

 

1.    Neck Stretch -  many of us hold a lot of tension in our neck muscles.  I want you to sit up in your chair.  Put your right hand on top of your head and gently pull your head down toward your right shoulder.  Put your left hand down at your side and lift your left hand so it is like a table and the fingers are pointing straight out from your left side.  Can you feel the stretch along the side of your neck?

Now repeat on the other side.  Put your left hand on top of your head and gently pull your head down toward your left shoulder.  Put your right  hand down at your side and lift your right hand so it is like a table and the fingers are pointing straight out from your right side.  Feel the stretch along the side of your neck.

 

2.    Chest Stretch -  most of us sit hunched over all day with our chest muscles contracted and our upper back stretched.  We want to stretch those chest muscles and contract the back.   

Stretch your arms out in front of you with your thumbs touching side by side.  Now, open your arms out to the side and as far back as you can go.  Bring your shoulders down and back.  This is stretching the deltoids, and chest.  

 

3.    Lower Back Stretch - sitting in your chair cross your right leg over your left leg.  Put your left hand on your right leg and grab the back of your chair with your right hand.  Pull gently and square your shoulders against the chair.  This is going to give you a nice stretch to the lower back.

 

4.    7 to 1 Stretch.  Sitting in your chair extend your right leg out in front of you.  Reach with the left arm for the ball of your foot and pull .  Bend your leg if you need to.  This stretches the deltoid muscles in your shoulders, the lats,  lower back, hamstring, calf and heel chord.  

Now repeat with the left leg out in front of you. Reach with the right arm for the ball of your foot and pull.

 

 

 

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This information is educational in context and is not to be used to diagnose, treat or cure any disease. Please consult your licensed health care practitioner before using this or any medical information.