In this Article I’m going to be going over stretches that you can do while sitting down. This is going to be perfect for those who are desk based at work and perhaps unable to move around all day, or for the elderly who are perhaps less inclined to go to the gym or go out running.  I would suggest watching the video below to complement the written article as it’ll be easier to visualise the stretches. All stretches are performed sitting down so all you’ll need is a chair!I’d also suggest watching my video on my top lower back stretches as I go into a lot more detail about how long to hold stretches, as well as how often. I’ll include the link at the bottom of the page.

Enjoy!

 

Shoulder Shrugs

We’ll start by gently warming up the neck and shoulders with shoulder shrugs as this is one of the most common areas of discomfort that develops following long hours sitting down. All you want to do is raise the top of your shoulders towards your ears until you can feel a slight tension in your neck and shoulders. You can hold this for a few seconds and then slowly relax your shoulders back down into their normal position. You do this two or three times. You can also roll them backwards and forward a little bit adding a circular movement.

Roll neck from side to side

To continue warming up your neck you’re just going to slowly rotate the head to either side. So first to the left side where you’ll hold that for a few seconds, and then to the right. If you feel any pain at this point I would suggest only taking it to the point where it just starts to feel uncomfortable and then not pushing it any further than that. If you’re doing this a few times and it starts to loosen off then you can always push it a little bit further as you go. You’ll hold each movement just for a couple seconds.

Pendulum

Next you can just roll your head from side to side in a pendulum movement, rolling it forwards as you do. Don’t roll your head back as this compresses the joints at the back of the neck and can sometimes aggravate it. The safest movement is just keep it to the sides and forwards, and you do this two or three times, again just to help continue warming up the neck and shoulders.

Lateral Neck Stretch Into Levator Scap/Trapezius Stretch

Bend your head to the side and with the hand on the same side you can put it on top of your head and gently pull to the side to encourage the stretch. You can also grab the chair with your other hand and slowly lean into the stretch this draws your shoulder down and adds more emphasis to the stretch. You don’t have to go hard at all on this one it’s just adding a bit of a stretch.

From this movement you can slowly roll your head forwards, as this is going to engage more of the posterior muscles in your neck and shoulders. You hold this stretch for about thirty seconds total and you might want to do this a couple times a day.

Chest Stretch

A tight chest is a very common problem that develops in office workers after long hours sitting, So I have found the following exercise particularly useful. With your fingers interlaced behind your head, keep your elbows straight out to the side with your upper body up right. Next pull your shoulder blades toward each other to create a feeling of tension throughout the upper back or the shoulder blades. You hold this feeling of mild tension for about eight to ten seconds and then you can relax, and you can do this a few times.

Anterior Forearm Stretch

Interlace your fingers then straighten your arms out in front of you. The palm should be facing away from you as you do this. You should be feeling a bit of a stretch in the arms, around the upper back and into the shoulder blades. You can hold this stretch for about twenty to thirty seconds.

Upper Back/Latissimus Dorsi Stretch

You can move straight into the next one by keeping your fingers interlaced and then turn your palms upwards above your head as you straighten your arms. You might feel a bit of a stretch through your arms and into your upper back and sides which you’ll be your Latissimus Dorsi muscle, and hold this for thirty seconds.

Tricep and Rhomboid Stretch

Hold your left arm just above the elbow of your right hand, now gently pull your elbow towards the opposite shoulder as you look over your left shoulder. Your going to hold this stretch again for thirty seconds and do it on both sides. You should feel a stretch around your upper back into your Rhomboid muscles.

Tricep Stretch

Hold your left elbow if your right hand then gently pull your elbow behind your head until the bit of a stretch is felt by your shoulder or the back of the upper arm. Again you hold this for 30 seconds and repeat on both sides.

Single Knee Hug Into Gluteal Stretch

Hold onto your lower leg just beneath the knee and gently pull that bent leg towards your chest. To isolate a stretch in your upper leg you can use your arm to pull the knee towards the opposite shoulder and once again you hold for 30 seconds and do on both sides.

Lumbar Rotation

Sit with the left leg bent over the right leg and rest the elbow or forearm of your right arm on the outside of the upper thigh of the left leg. Apply some controlled, steady pressure towards the right with the elbow or forearm and you’re going to twist yourself around and look over your shoulder to get the stretch. You’ll again do this for both sides and  hold for thirty seconds.

Shoulder/Chest Stretch

Begin with your fingers interlaced behind your back. You’ll then slowly turn your elbows inward while straightening your arms behind you. This is going to stretch out your chest, front of your shoulders and (you’ve guessed it!) we’re going to hold this for 30 seconds.

 

The above stretches should help keep things under control and at very least keep you a little bit more supple than if you weren’t doing any movement at all. Obviously if you start developing aches and pains and they’re not going anywhere especially after a few weeks, chances are they’re suddenly not going to miraculously get better on their own and you should talk to a professional!

For more general information on how and when to stretch, you can click here: Top Back Stretches to Maintain A Healthy Back

If you do have any questions please feel free to contact me here, and I’ll get back to you as quickly as I can!