Stretchy Exercises for Desk-Bound Dummies

Does your job require you to sit in one position for a long time, or perhaps you're about to embark on a road trip.
Here are twelve great exercises, shared by a physiotherapist and pilates instructor, to get those stiff muscles moving again.

WARM UPS

Neck Rolls
Tip ear to shoulder, then drop chin to chest and roll to the other side. Back and forth. 10 reps.

Neck Stretch
Rotate head to one side, drop chin to chest, grab with same side arm at base of skull, pull up to stretch. Hold 10-15 seconds. Repeat 2-3 times.

Backward shoulder rolls. 10 reps.

Ribcage mobilization
Press ribcage side to side, then front to back sticking chest out and dropping chest back. Add "bowl roll" if you want, keeping the movement in a smooth circle.

Hip "Bowl Roll"
Knee Rolls: Feet together, hands on knees. Circle knees.

Ankle Rolls: One foot at a time, move from tippy toes to balls of feet back and forth.

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STRETCHES

Hold these stretches 1--15 sec, 2-3 times.

Thighs

Pull knee to butt. Point knee to floor.

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Hips

Press hips/pelvis forward in a deep lunge. Alternate raised feet using a stair or step stool, for example.

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Hamstrings

 With one leg straight, sit tall and lean forward. Press sit-bones back.

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Calf

Keep back heel on ground.

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Figure 4 Stretch

Cross ankle over knee. Sit tall and lean forward.

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Backward Bend
Feet apart. Stand with hnads on buttocks. Abs are tight. Press hips forward. Repeat 5-10 times, no hold.

Hope you'll share these twelve simple moves with friends and colleagues. Keep on stretching!

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