Time to stretch

Sitting in an office all day, or for long periods on the plane can really challenge your muscles. Here are a few stretches to loosen you up a little until you up a little while sitting at your desk (the seated ones) or in your hotel room.
Neck:
• Bend head forward and turn slightly to the right
• Use your right hand to gently pull your head downward.
• You should feel a nice, easy stretch along the back left side of your neck
• Hold for 30 seconds
• Repeat on the opposite side
Processed with VSCOcam with b1 preset
Upper Back:
• Stand in a relaxed position with your arms out in front of you, parallel to the floor
• Pull your shoulder blades together behind you, letting your arms bend a little at the elbows
• Your arms will naturally spread a little wider as you do this
• Hold about 30 seconds
• Repeat a few times
Processed with VSCOcam with b1 preset
Shoulder and Chest:        
• Sit up straight
• Grip your hands together behind your back
• Elbows should be slightly bent
• Slowly raise your hands up, and out away from your body
• Hold for about 30 seconds (if you can)
Processed with VSCOcam with b1 preset
Seated Low Back:
• Sit up in your chair and cross your legs left over right
• Place you right hand just under your knee to brace yourself
• Rotate your torso to the left and look over your left shoulder
• Take a couple of deep breathes and turn even further
• Hold for 30 seconds and return to starting position
• Switch legs and rotate to the right
Processed with VSCOcam with b1 preset
Hip Flexors:
• Kneel on your right knee
• Place your left foot about half a metre (one foot) in front of you
• Your knee should be bent with your left hand on your left leg for balance.
• Place your right hand on your right hip to remind you not to bend at the waist
• Keep your back straight and stomach muscles tight.
• Lean forward, and as you do, shift your body weight onto your front leg
• You should feel a stretch in your right thigh.
• Hold for about 30 seconds
• Switch legs and repeat
Processed with VSCOcam with b1 preset

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