THE ULTIMATE DESKERTISE ROUTINE STRETCHES TO DO AT YOUR DESK JOB
Marathon Physical Therapy
SCAPULAR RETRACTIONS
CALF & HAMSTRING STRETCHES
Sit up tall in your chair with your arms relaxed by your sides. Pinch your shoulder blades together and stick your chest out. This helps to un-round your shoulders. Hold each pinch for 5 seconds. Do 30 times.
Calf Stretch (picture on left): Place the bottom of one foot up the side of your desk as shown in the picture. Stand tall. Hold this position for 30 seconds. Switch legs. Do 3 stretches for each leg. Hamstring Stretch (picture on right): Hold onto the side of your desk for support and balance. Bring one leg forward into
a staggered stance. Lift the toes of your front leg up. Slowly lean your chest forward toward your front leg and until you feel a good stretch in the back of your leg and thigh (Front
While holding onto the side of your desk for support and balance, lunge one leg forward as shown in the picture. Keep your back leg straight and your shoulders back. Lean forward until you feel a stretch in the front of your thigh (Back Leg). Hold for 30 seconds. Switch legs. Do 3 stretches for each leg. HIP FLEXOR STRETCH
leg). Hold for 30 seconds. Switch legs. Do 3 stretches for each leg.
CHIN TUCK
Sit up tall in your chair. Lengthen your neck by tucking your chin in and back. Imagine as if someone was pulling your ponytail from behind or that you are trying to create a double chin. Hold each chin tuck for 5 seconds and do 30 times.
Hope this helps, Negin
www.marathonptny.com
Made with FlippingBook - professional solution for displaying marketing and sales documents online