In-Office Basic Flexibility Routine

Written by Victoria Hexter | 03 February 2010

In-Office Basic Flexibility Routine

Hold each stretch 20-30 seconds.  Breathe evenly throughout the stretch.  Stretch only to the point of tension, not pain.

Standing

1. Chest -Place right arm against wall parallel to the floor. Turn away from the arm.  Hold. Repeat with left arm. Can also be done in a doorway with one hand on each side of the door, hands at waist level; step forward into the room until you feel the stretch.
2. Arms - Raise one arm overhead, bend elbow and point fingertips to floor; place other hand below elbow to stretch.  Don’t let your back arch. Repeat other side.
3. Shoulders - Cross arm in front of body at chest height and hold with free hand just below the shoulder.  Repeat other side.
4. Torso -Reach one arm overhead and slightly in front of and across the body.  Think about separating the ribs.  Don't let your back arch. Repeat other side.
5. Hamstrings - Stand facing chair: place heel on chair and bend forward slightly from hip. Repeat other side.

Seated

1. Hips - Put left ankle on right leg making the number 4.  If this does not feel like a stretch, lean forward slightly from the hips.  Repeat other side.
2. Low back - Cross one leg over the other and turn torso toward the side with the leg on top.  Repeat other side.
3. Neck - Eyes forward, let right ear drop toward the right shoulder.  Repeat with left side.
4. Neck - Let chin fall toward chest; may choose to add light pressure on the back of the head. Do not drop head to back.
5. Wrists – Make fists and circle hands several times in both directions.
6. Wrists – Extend left arm with fingers spread and palm facing away from you.  Using light pressure, take your right hand and gently pull fingers of left hand back, stretching hand and wrist.  Repeat other side.
7. Hands – Open and close fists several times, clenching tightly and then spreading fingers wide.

These stretches brought to you by Victoria Hexter at Oregon Sports Fitness, Ltd.