The following are simple stretching exercises developed by a professor of physical therapy at New York University. By regularly engaging in these stretches, you can prevent muscular tightness, enhance your range of motion, and lessen your likelihood of injury. Try to get in the habit of doing them every day. If you spend a lot of time seated, do these multiple times a day.
*Those who are experiencing pain or who have other muscular system issues should refrain from exercising.
Getting into the proper position before beginning to stretch is essential
The first step is to choose a stable spot to sit. Move your weight to your sciatic bones so your spine can get back to its natural position. Get your head and neck in line by bringing your chin back and down.
Stretching the neck
Turn your head to the right and hold it there for 30-60 seconds. Return your head to its previous position and switch sides.
Head tilt
Turn to the right with your head. Put your right hand next to your left ear and apply light pressure. Pull your left hand down to the floor. Keep this position for 30 to 60 seconds, and then switch sides.
Rotations of the trunk
Place your arms over your chest. Turn and look back over your right shoulder. The pelvis remains stationary and does not move. Hold this pose for 30-60 seconds before switching sides.
Back stretching
Put your hands on your knees. Slightly arch your back. A slight bend will be sufficient to stretch the tense muscles. Maintain the posture for 30-60 seconds.
Side-to-side bends
Raise your right arm. Lean to the left while stretching your right side. Hold the posture for 30-60 seconds before switching sides.
Forward Bend
Bend forward and lie on your stomach on your knees. Arms swung freely, neck straight. Maintain the posture for 30-60 seconds.
Triceps and shoulder stretches
Raise the right elbow over the head, place the forearm behind the back, and place the palm on the shoulder blade in front of the center of the back. Place your left hand behind your back, at the level of your waist. Elbow pushed against the waist, forearm stretched across the back, palm outward Connect the fingers of both hands if possible. Hold this position for 30-60 seconds before switching hands.
Stretch the quadriceps
Straighten your back. Bend your right knee and grip the toe of your right foot with your right hand, pressing your heel into your buttock. Don’t bring your right hip forward too far; it should be roughly level with your left hip. Feel the stretch in your front thigh. Try to keep this position for 30 to 60 seconds. If you lose your balance, grab a wall or the back of a chair. Rep with the opposite leg.
Stretching the lower leg muscles
Approach the wall and place your palms against it. Place your right foot near the wall, so that your toes are against it. Now, take a step backward with the left foot. Bend the right knee and drag it toward the wall. Your left leg remains straight, with your heels flat on the floor. The muscles in your left leg should be stretching. Hold the pose for 30-60 seconds before repeating with the opposite leg.
Stretch the hip flexor muscles
Get down on the floor on your back and straighten your legs. Bring your right knee up to your sternum, place your hands on it, and pull it tighter. Hold this pose for 30-60 seconds before switching legs.
Back Thigh Stretch
Lie on your back on the floor. Bend the left knee and place your foot on the ground. Straighten and elevate your right leg. There should be no more than a 90-degree angle between your hip and your body. Put the loop on your leg and draw it closer to your body if you have an enlarged. Hold the pose for 30-60 seconds before repeating with the opposite leg.
Chest Muscle Stretch
Lie on your back on the floor. Raise your left knee and bend it. Place the right foot’s ankle on the left foot’s knee. Pull your left knee in closer to your torso, feeling the right gluteal muscle stretch. Hold the position for 30-60 seconds before repeating with the opposite leg.
*Simple chair stretches can be done at work every two to three hours, while floor exercises can be done at home.
