Dr. Ingrid Yang, a Sharp Rees-Stealy hospitalist, shares tips to help you take a break from sitting at your desk. This sequence will help you to move muscles and joints that can feel tight after a long day of staying seated.
Sit at the edge of your chair and place your feet on the ground. Open your ankle joints by coming up on your tippy toes and rolling your heels toward the ground. Then, lift your toes, so your heels rest on the ground.
Staying seated, step the toes out, and then step the heels out. Repeat. Bring your feet back together by stepping your heels in, and then stepping your toes in. Rest your feet flat on the floor and stand up, pressing your weight into your feet.
Sit down, then look up while lifting your hands above your head. With your arms still lifted, do a side stretch by holding your right wrist with your left hand. Lean to the right while looking over your left shoulder. Inhale and face forward, with your arms over your head. Repeat the stretch on the other side.
Inhale and sit facing forward. Interlace your fingers and push your hands away from your body, so your palms point away from you. Relax your spine, so it curves forward. Let your belly sink inward.
Inhale, and while your fingers are still interlaced, move your hands above your head. Lean back into the stretch, so your heart and chest are open. Exhale and lower your hands, so your palms face away from your body. Repeat this stretch once more.
To help move your spine in every direction, inhale, holding your hands over your head. Lower your arms and gently twist to the right by placing your left hand on the chair or on the outside of your right thigh. Rest your right hand on the chair and look over your right shoulder. Inhale, raising your arms above your head and switch sides.
Inhale, raising your arms above your head. Exhale, letting your left hand hover at your side or placing it on the chair. Reach over your head and place your right hand on your left ear. Drop your right ear down and open up through your neck. Release your head and neck. Inhale while reaching upward and repeat the neck stretch on the other side.
Inhale and stand up. Bring your left foot forward and your right foot back, in a lunge position. Bend your left knee slightly. Place your hands on your hips or press them together in front of your heart. Exhale, bending your right knee, so your heel raises up. Press your heel down — you don’t need to rest it on the ground. Repeat.
Come back to the center and point your toes forward. Turn to the right and repeat the stretch, so your right foot is in the front and your left foot is in the back.
Come back to the center and point your toes forward. Your feet should be spread apart. Inhale and raise your hands over your head. Exhale and bend at your hips to fold forward. Rest your hands on the ground. As an added stretch, you can bend your left knee and lift your right toes, repeating on the other side.
With your hands and both feet flat on the ground, inhale and lift your heart and chest, so they point forward. Exhale and bend downward. You can bend your knees slightly. Place your hands on your hips and slowly stand up.
Inhale and reach your hands above your head. Exhale, pressing your palms together and holding them in front of your heart. Step your feet together, and you’re done!
Whether you’re stretching or exercising, adding physical activity to your day helps support your health. Check out the “More movement” webinar to find out what type of activity is best for you and our 1-2-3 series on physical activity for quick tips. If you have limited mobility, or are injured, exercise and stretching are still important health habits. Learn how to modify activities to best support your body. For personalized support, our Best Health wellness coaches are here to help you reach your fitness goals. Start free, one-on-one coaching sessions over the phone and cover physical activity, stress management and more. Schedule a phone consultation to get started.
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