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Daily Desk Stretches

It has never been more imperative to stretch out and move with our new working from home conditions. Here are four seated stretches you can do from your desk/kitchen table or sofa. Please make sure you are in complete control of the movement and ease out of the stretch if you feel discomfort.

1. Seated Neck Stretch

Sitting on a chair as in the picture. Hold on to the right side of the chair with your right hand. Gently let your head fall to the left side. Breath and relax. Float your left arm up and place your hand on your head for a little extra stretch. Hold for 15 seconds and repeat 2-3 times on each side.


2. Seated Cat/Cow

Sitting on a chair as in the picture. Hold on to your knees with your hands and curl your neck down on your chest. From here tuck your tail bone under and gentle curl backwards so you are in a C shape (Imagine you are trying to sit back on to the chair). From here tilt your pelvis forwards and bring your chest forwards and up, simultaneous lifting your face to the sky. If you want more of a stretch on your chest, hold the back of the chair (as seen in the picture).



3. Spinal Rotation

Sitting on a chair as in the picture. Wrap one arm around the back of the chair, rotate the body as far as possible and place the opposite hand on the outside of the body (same side you are rotating to). Grow tall and feel a gentle stretch into the middle back area. Hold for 15 seconds and repeat 2-3 times on each side.



4. Seated Glute Stretch

Sitting on a chair as in the picture. Right ankle crossed over left thigh. Grow tall and send your tail to the back wall so you bend over your leg. Hold for 5 seconds and then rotate your body towards the knee. Hold for 5 seconds and rotate to the foot. Hold for 5 seconds and return slowly to the upright position. Repeat 2-3 times on each leg.


Interested in learning more stretches or gentle seated Pilates? Daily content released on our social media channels @elementsrehabpilates

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