FitSugar

Work It Girl: Easy Wrist Stretches

FitSugar — Thu, 12 Mar 2009 03:30:00 -0700

If you work on a computer all day long, typing and mousing, you are at risk for developing carpal tunnel syndrome. One way to help prevent this painful overuse injury is to regularly take a break from work and stretch your wrists. Here is an easy stretch you should do often at your desk.

To find out how to do these two stretches, read more.

Sit nice and tall in your seat, with your feet flat on the floor. Bring the backs of your hands together in front of your chest, so your thumbs are pointing in. Press them together firmly, and lower your elbows slightly to increase the stretch. Hold for five deep breaths.
Then turn your hands around so your palms are touching, with your thumbs pointing away from you. Press every finger tip and the base of your palms together firmly, again lowering your elbows slightly to increase the sensations. Stay for five deep breaths.
Repeat these two stretches for a total of three times each. Then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They are great to do after push-ups and planks.

Work It Girl: Tricep and Shoulder Stretch

FitSugar — Tue, 18 Dec 2007 14:30:00 -0800

If you work at a desk all day, chances are your shoulders and upper back are tense from typing. Here's a great stretch to loosen your tight shoulders and triceps.

Sit nice and tall in your chair. Bend you left elbow, bringing it behind your back, with your palm facing outward. Bring the back of your left hand up towards the middle of your upper back, as high up towards your neck as possible.
Now lift your right arm straight up towards the ceiling. Bend your elbow, lowering the palm of your hand behind your head, as close to the middle of your upper back as possible.
Try to touch your fingers together, and eventually clasp your hands. If your hands don't touch, it's OK because you're still getting a good stretch in your left shoulder and right tricep.
Try to keep the spine long by drawing your ribs and belly button in, and pressing the back of your head gently against your right arm. After holding for at least five deep breaths, slowly release your arms. They're probably going to feel a little weird, so shake them out before doing the second side.

Work It Girl: Wrist Stretch

FitSugar — Wed, 05 Dec 2007 10:15:00 -0800

If you spend the majority of your days at a computer typing and mousing, chances are your wrists are not loving it. It's so important to give them a rest, so try this wrist stretch at your desk. You can do it on any surface, even on the ground, so if your coworkers think stretching is weird you can try it at home.

Stand next to a desk or some other stable surface that is lower than your hips.
Turn your hands around so your fingers are pointing towards your body and place them on the desk.
Keep your back long, relax your shoulders away from your ears, and walk your feet back a little so you feel a nice stretch in the front of your wrists.
After five slow breaths, slowly peel your fingers and hands off the desk (after about 20 seconds), give your arms a little shake, and circle your hands in both directions.

Work It Girl: Hamstring Stretch

FitSugar — Tue, 27 Nov 2007 15:30:00 -0800

If you work at a desk all day and your lower back is not too happy about all that sitting, here's a great stretch to get you on your feet and relieve some of that tightness.

Place your right foot up on your chair, or all the way up on your desk if you're a little bit more flexible. Place your hands on the chair or desk, or somewhere on your leg.
Keep both legs straight, lengthen your spine, and gently fold your torso over your right thigh. Think about reaching the crown of your head towards your toes. Scrunch your shoulders all the way up towards your ears, and then release them down toward your waist. You can keep your head lifted, or drop your nose toward your leg to release the back of your neck.
Stay here for at least five slow, deep breaths, and then do the other side.

While you might not be able to just plop your foot on your desk or chair without your coworkers raising their eyebrows, you can try this stretch in the privacy and comfort of your own home.

Fit's Tips: Looking for other stretches to do at your desk? Try these stretches.

Work It Girl: Hip Stretch

FitSugar — Mon, 12 Nov 2007 13:59:45 -0800

If you sit at a desk all day, take a break from work and stretch those tight hips that you haven't moved for hours. Tight hips contribute to lower back pain, so loosen up those hips with this stretch.

Move your chair so it's about three feet away from your desk.
Keep your right foot planted on the ground and lift your left leg up. Place your left ankle right behind your right knee, creating a right angle with your left shin and right thigh.
Stay seated if this is enough of a stretch. If you want to take it further, slowly fold your torso over your left leg. Reach out with the crown of your head, lengthening the spine and tucking your chin into your chest.
Hold for five or more breaths and then switch sides.

Work It Girl: Standing Pigeon

FitSugar — Tue, 15 May 2007 13:45:33 -0700

Here's another stretch you can do at your desk that opens and stretches your hips a little bit deeper than Seated Pigeon. Just push your chair back a little before you do it. This might be a stretch better suited for all you who work and/or study at home, but it is such a great hip opener I had to share it with you.

Stand in front of your desk and lift your left knee up. Place your lower left leg on your desk. Try to adjust your shin so that it's parallel with the front end of your desk. Flex your left foot and inch your right foot behind you a few inches to deepen the stretch even more.

To see 2 other variations, read more

This is just like the one above, but to feel a more intense stretch in your hip, slowly lean your torso forward.
You can also reach your right hand towards your left knee, and reach your left arm around your lower back for a spinal twist. If it's easy, grab on to your left toes with your left hand and draw your left shoulder back, opening through your chest. This one is my favorite!

Fit's Tips: You can do all 3 poses in a row with the left leg up, and then don't forget to do the right side.

Work it Girl: Seated Pigeon

FitSugar — Wed, 25 Apr 2007 07:30:00 -0700

Sitting at your desk for 8 hours a day is a great way to work towards tight hips. Fight back with this desk hip opener stretch.

This is just like doing Pigeon pose but instead of lying down, you're sitting up.

Bend your left knee and place your lower leg flat on the desk (make sure to clear a spot).

Lean your upper body forward a little and try to keep your spine long. You'll really feel this stretch in your left hip and butt. I love it!

Hang here for a few breaths or more if you love it, and then carefully switch sides.

If you really love this stretch, you can work while you do it!

CAUTION: Again, make sure your chair doesn't have wheels!

Work it Girl: Chair Squat

FitSugar — Wed, 18 Apr 2007 02:30:00 -0700

Sitting at your desk for countless hours in one position can really tighten up your lower body. So why not do something to open up those hips, quads, and calves?

You could always do a Wide Squat on the floor, but if you squat down on top of your chair, you can still get a little work done (I'm all about the multi-tasking).

Stay like this for a minute or two, or as long as you'd like. I wouldn't stay like this for too long though, because your feet will start to fall asleep from loss of circulation.

Just like the Chair Spinal Twist, I love the way this stretch releases my lower back. Give it a try and tell me what you think.

CAUTION: Do NOT try this squat on a chair with wheels. If you do have a rolling chair, find a place in your office where you can do this move with your feet planted firmly on the floor.

Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

Source

Work It Girl: One-Arm Assisted Wrist Stretch

FitSugar — Thu, 02 Apr 2009 08:00:00 -0700

The easy wrist stretch feels so good if your hands get sore from typing all day, and here's another stretch to add to your routine. Since you're focusing on each wrist individually, you can get a more intense stretch and it feels lovely.

For instructions on this stretch, read more.

Sit nice and tall in your seat, with your feet flat on the floor. Extend your right arm straight out in front of your right shoulder. Turn your fingers down so your palm is facing away from you. Use your left hand to gently pull your fingers toward you. Stay here for at least five breaths, pressing hard enough to feel a good stretch, but making sure you're not feeling any pain.
Then let go of your right hand and turn your fingers up. Place your left hand on your right fingers and gently press your fingers toward you and hold for five deep breaths. Then release and repeat these two stretches with the left arm.
Repeat both stretches for a total of two times on each arm, and then shake out your hands to release your wrists.

You can take these stretches beyond your work life and into your workout. They're great to do after push-ups and planks.