5 Relaxing Stretches To Do At Work

5 Relaxing Stretches To Do At Work

Stretching—in general—boosts energy, releases tension and improves circulation. Stretching during the workday is not only an ideal way to relieve muscle tension, but can also relax your mind.

Try these quick and easy stretches to rejuvenate yourself, and get back in the game!

Back extension and shoulder blade pinch:
Stand with your feet shoulder-width apart and gently lean backward to the point of mild tension with your arms also reaching back and squeezed towards each other. Tighten shoulder blades, lower back muscles and hold. Repeat three times.

Bridge stretch:
Interlace your fingers with your palms pointing towards the sky. Straighten your elbows and reach as far up as possible with both hands and hold for 20 seconds.

Forearm and wrist stretches:
Extend one arm without bending the elbow. Bend your wrist upward, and use your other hand to gently pull your fingers back toward you and hold for 15-20 seconds. Release and bend the same wrist downward, gently pulling it down and toward you with the other hand. Hold for 15-20 seconds and repeat both stretches with your other arm.

Leg extensions:
Grab the seat of your chair to brace yourself and extend your legs straight out in front of you parallel to the floor. Flex and point your toes five times then release. Repeat three times.

Hamstring stretch:
Stand with your feet crossed and slowly bend forward at the hips and waist to the point of mild tension. Feel the stretch along the back of your rear leg. Hold for 15 seconds and repeat for the other leg.

Belly Blasting Bicycle

Belly Blasting Bicycle

Looking for a quick move to add to your workout routine? Try this bicycle move that will target your abdomen:

While lying on the floor, press lower back to the ground, lift shoulder blades, and lace fingers behind your head.

Bring knees up to approximately a 45 degree angle and preform a bicycle pedal motion, alternately straightening your legs.

Touch left elbow to right knee, then right elbow to left knee.
Complete 3 sets of 15-20 reps.

Body Toning Plank

Body Toning Plank

Add this classic move to your workout routine for an all-around body burner:
While lying face down, place forearms on the floor, with either palms face down or hands together.

Raise off the ground onto toes and elbows, firing your glutes.

Keep back flat by engaging abdominal muscles, and be sure to not raise your rear or sag your middle to the ground.
Hold for 30-60 seconds, repeating 1-3 times.

3 Way Calf Raises

3 Way Calf Raises

Stand on a sturdy elevated surface (like a stair) with your heels hanging off the edge and your feet slightly wider than shoulder-width apart. You may want to place your hands on your hips or a sturdy object in front of you to help with balance.

Raise your body up onto your toes, hold for a few seconds, and lower back down slowly.

First: complete the exercise with your toes pointing forward.

Second: complete the exercise with your toes pointing outward at an angle and your heels facing towards each other.

Third: complete the exercise with your feet shoulder width apart, toes still pointing outward at an angle.

Complete 3 sets of 10 reps for each toe position.

Tricep Kickbacks

Tricep Kickbacks

Standing upright holding hand weights of your choice (5 lbs is a good amount to start with), bend forward to form a 90 degree angle with your body.

Make your upper arms parallel with the floor, bending at the elbow.

Extend arms until straight and then return to the starting position. Be careful not to swing and use momentum to move during these movements. Instead, use only your muscle strength to complete slow, fluid movements.

Complete 3 sets of 15 reps (1 rep being from starting position back to starting position).

Pin It on Pinterest