10 Stretches
You can do at your desk!
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If you are new to physical activity
it is advised that you fill out
a Par-Q+ and if indicated,
contact your physician
before adding these or other
exercises to your daily routine.
http://www.csep.ca/CMFiles/publications/parq/PARQplusSept2011version_ALL.pdf
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Ear to Shoulder
Tilt your head as though you are
trying to touch your ear to your
shoulder.
Avoid raising your shoulder to meet
your ear, you want to feel this
stretch in your neck.
Hold for 20-30 seconds and then
repeat for the opposite side.
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Cross Arms
Cross one arm over your body and
use your other hand to hold it in
place/apply light pressure.
You should feel this stretch in your
shoulder and triceps.
Hold for 20-30 seconds and repeat
for the other arm.
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Hands Clasped Behind
Stand with feet hip width apart and
your hands clasped behind your
back, fingers interlocking. Bend at
the waist and raise arms behind you
as far as they will comfortably go.
Hold this stretch for 20-30 seconds.
Try to keep palms together while
doing this stretch.
If you can not clasp hands use a belt
or scarf.
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Hands Clasped Overhead
Stand at your desk with your feet hip
width apart. Raise your hands above
your head and interlock your fingers
with palms facing up.
Push your arms back as far as they
will comfortably go, opening up the
chest.
Hold this stretch for 20-30 seconds.
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Wrist Stretches
From either a standing or seated
position extend one arm out in front
of you and flex your hand upwards.
Use your opposite had to pull back
gently on the fingers.
You should feel tension but no pain.
Hold for 20-30 seconds each side
and then rotate wrists a few times in
each direction.
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Side Bends
Stand with one hand on the back of
your chair and your other arm raised
in a straight line above your head.
Bend at the waist in the direction of
your chair.
Keep both legs straight and feet
firmly planted while you do this
stretch.
Hold for 20-30 seconds and repeat
on the opposite side.
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Spinal Twist
While standing, spread your arms so
you are in a T position. Cross one leg
over the other and then twist at the
waist towards the leg in the front
position.
Hold stretch for 20-30 seconds and
repeat, twisting to the other side.
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Forward Bend
Bend forward, hinging at the hips
and reach for your toes. Keep back
straight and bend slightly at the
knees.
Hold this stretch for 20-30 seconds.
Don’t worry if you can’t reach your
toes and don’t force it.
Come out of this stretch slowly and
discontinue if you feel light-headed.
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Standing Quad Stretch
Stand with your feet placed hip
width apart, bend your knee and
grasp your foot/ankle behind you.
Make sure your knees are lined up
and hips are pushed forward.
Hold this stretch for 20-30 seconds
and repeat with the opposite leg.
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Calf Stretch
Place the ball of your foot on a wall
or edge of your desk, lean forward,
into the wall, while maintaining a
straight leg.
Hold this stretch for 20-30 seconds
and then repeat with the opposite
leg.
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Enjoy Your Stretch Break!
O Stretching program designed April, 2015 by Ulana OrrickSecond Year Fitness and Health Promotion Student,
Loyalist College
O Photos Courtesy of Ulana Orrick and Bernadette Hymus,
RN, Department of Health Promotion, Hastings Prince
Edward Public Health
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