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from: Four Examples of Stretching Exercises for the Office
These four examples of stretching exercises for the office will help you relieve stress, reduce tension in the muscles from sitting in an office chair, and will generally make you healthier. A word of caution, anyone with medical problems should check with their doctor before using these examples of stretching exercises for the office.
One: The Calf Stretch
This example of stretching exercise for the office is pretty simple and will not only relieve stress, but will also create firm calf muscles.
Start by putting your feet flat on the floor. Lift your heels off of the floor until you feel a firm pull in the back of you calves. Hold this position for a count of five and release. Repeat ten times or until the muscles are tired, but not in pain.
Two: The Over the Head Stretch
This stretch will loosen the tension in your shoulders and upper back. It will also improve your posture.
Interlock your fingers and bring them over your head, arms extended. Gently, slowly, move your arms back until you feel the area around your shoulder blades tighten. Hold your arms there for a few seconds, then release, slowly. Next, do the same move again, but instead of holding in one place, lean to the right until you feel your left side stretch. Hold this move for a few seconds, then lean to the left until you feel your right side stretch, and then release the pose.
Three: The Neck Roll
This examples of stretching exercises for the office can be done anywhere in the office, at your desk, at the water cooler, or while making copies.
Simply lean your head down towards your chest, then slowly roll it to the right and then to the left. Do not move in a fast or jerking motion because this can easily pull a muscle.
Four: The Arm Stretch
The arm stretch will help with circulation in your arms.
Start by grasping your right wrist with your left hand. Pull your right arm straight, across your body, until you feel a pull in your triceps (the lower muscle in your upper arm) and your shoulder. Repeat on the left side.
You should never feel any pain when you do stretches. If you do, you should stop right away and call your doctor. These examples of stretching exercises for the office should be supplemented by regular exercise to be totally effective.
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