Fit Body:
At your desk arm stretch
If you’re sitting at a computer all day, do this arm stretch to relieve muscle tension. Extend your right arm straight out in front of you, with your palm facing down. Bend your wrist down until you feel a slight stretch in your hand and forearm. Gently support with your left hand. Hold for 10-30 seconds, then release. Repeat with your left arm straight out in front of you.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Shoulder Stretch!
Stretch your shoulders to alleviate upper body muscle tension. Extend your right arm straight up overhead, and then bend your elbow and place your hand behind your head. Next, reach your left hand down and around your body to your low back. Walk both hands toward the center of your back. Keep your torso upright and your shoulders down and back. Hold for 10-30 seconds, then release. Repeat the stretch with your left arm overhead, and your right arm by your low back. Hold for 10-30 seconds, then release. Never stretch into pain.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Straighten Up Your Posture with Wall Snow Angels!
Doing range of motion exercise is effective in reducing muscle tension. Range of motion also works to realign posture after sitting at your desk all day. Range of motion means continuous gentle pain-free movement which can be less strenuous that a stretch hold, especially when muscles are tight. Here’s how to begin:
Stand with your back against a wall. Place both arms along side your body against the wall, with your palms forward. Bend both elbows and slide both arms up the wall about six inches, feeling a gentle stretch across your chest and front shoulder. For intermediate exercises with a good comfortable stretching base, stop when your elbows are about shoulder-level. If you’re new to exercise, stop when your hands are shoulder level. Repeat this moving range of motion 5-8 times.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Suffering from tight and sore muscles at your desk? Your posture may be to blame! Avoid the hunched over slump by doing 3 daily posture-reset exercises. Begin each by sitting up tall with your core engaged and feet flat on the floor.
Do each of the following exercises daily:
1. Pinch your shoulder blades together, then release. 5 reps.
2. Inhale/Pull your shoulders up to your ears. Exhale/Pull your shoulders down and back. 5 reps.
3. Place both hands behind your head. Pull your elbows wide and pull your shoulders down and back. 5 reps.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Shoulder Stretch
Tight shoulders from sitting at your desk? Do this stretch every few hours. Reach your right arm straight up overhead. Keeping your torso upright, bend your right elbow and reach your right hand toward your upper back. Hold for 10-30 seconds, or 3 deep breaths. Release. Repeat reach your left arm straight up overhead.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Overhead Tricep Stretch
Improve shoulder flexibility to make your daily activities easier. You’ll also be able to maintain proper posture and alignment, therefore decreasing upper back and neck tension. Here’s how:
Lift your right arm. Reach behind your head and place your hand on the back of your neck (or upper back). Use your left hand to apply gentle pressure for more of a stretch. Hold for 10 seconds, then release. Repeat with your left arm.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Corner Chest and Arm Stretch.
Do this feel-good stretch at the end of your workout.
Stand facing a corner. Place both hands on the wall about 10 inches off the side of your body. Step forward into the corner feeling a stretch across your chest, front shoulders and arms.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Stretch your Chest and Front Shoulder!
Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.
Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Ear to Shoulder Stretch!
Ease neck and shoulder tension with this simple stretch. Begin standing. Lace your fingers behind your body with both arms straight. Inhale and pull both shoulders down and back. Exhale and gently drop your right ear toward your right shoulder. Inhale and return your starting position. Exhale and gently drop your left ear toward your left shoulder. Exhale, and return to your starting position. Hold each position for 10-30 seconds. Never stretch into pain or discomfort.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Front Shoulder and Chest Posture Stretch!
Stretch Break: Stand up. Place both hands behind your head. Pull your shoulders down and back. Next, pull your elbows wide. Hold for 10-30 seconds. Now set your phone alarm to signal in 2 hours for your next Stretch Break!
*Consult your physician before beginning exercise.
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