Step Away from the Desk: Standing Stretches

Do this simple chest stretch several times a day, especially if you find yourself sitting a lot. You actually can do the stretch anywhere. It helps keep your chest muscles from tightening and shortening, which prevents that hunched-over look.

To do this stretch, follow these steps:

1. Stand up tall and clasp your hands together behind your back just above your tailbone.

   If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.

2. Take a deep breath and, as you exhale, keep your arms straight and gently lift your hands toward the ceiling away from your back.
   Lift your arms as high as you can while standing straight and avoid bending forward.
3. Hold this stretch for 30 seconds.

A few do’s and don’ts for this stretch:

• Do stand up tall with good posture.
• Do keep your knees slightly bent.
• Don’t tense or lift your shoulders.

After sitting for an extended period of time, the muscles in your abdomen and chest can become shortened and your back rounded. To counterbalance these effects, stretch your chest and abdomen in the exact opposite direction. It feels great!

To do this stretch, follow these steps:

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Place your hands on the lowest part of your back, right where your buttocks meet your lower back, with your fingers pointed downward.
3. Inhale and, as you exhale, squeeze your buttocks (to prevent compression in your lower back), lean back, and slightly push your hips forward.
4. Hold this stretch for 30 seconds and then come back to upright position.
5. Perform this exercise twice.

A few do’s and don’ts for this stretch:

• Do squeeze your shoulder blades together as you lean back.
• Do lift your chin so your neck stays in line with the rest of your spine.
• Don’t bounce or force the stretch, which puts stress on your lower back.

After sitting for a long time, your sides get all scrunched together, so nothing can feel better than a good side reach. Feel this stretch along your rib cage and shoulders as you bring oxygen to your entire body.

To do this stretch, follow these steps:

1. Stand tall with your arms at your sides.
2. Cross your left leg over your right leg, keeping both feet flat on the floor.

   If you find it uncomfortable or awkward to cross your legs, try moving your front leg forward an inch or two. If it’s still awkward, or you have trouble balancing, simply perform this stretch with your legs uncrossed and your feet together.

3. Inhale and, as you exhale, lean to the left and reach your left arm toward the floor.
4. Hold the stretch for 30 seconds, and then come back to starting position.
5. Cross your right leg over your left leg, keeping both feet on the floor, and repeat the stretch leaning to the right.

A few do’s and don’ts for this stretch:

• Do keep your hips facing forward.
• Do keep your arms to your sides.
• Don’t bounce or twist.
• Don’t hold your breath, but instead breathe regularly.

Two areas that can get tight after sitting for a long time are the backs of your thighs and your calves. This one stretch can get both areas at the same time.

To perform this exercise, follow these steps:

1. Stand tall with both feet together and your arms at your sides.
2. Step out with your left leg, keeping your back heel on the floor and your front toes pointing toward the ceiling.
3. Bend your right knee slightly and inhale.
4. As you exhale, hinge at your hips and tilt your pelvis back, placing both your hands just above your bent knee.

   If you’re not feeling the stretch in your calf, try to flex your foot more (lift your toes more toward the ceiling). If you’re not feeling the stretch in your hamstrings, try tilting your pelvis back farther and lengthening your back more if you can.

5. Hold the stretch for 30 seconds, and make sure to keep your spine lengthened, your chest lifted, and your tailbone reaching toward the wall behind you.
6. Repeat the stretch on the other side.

A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep most of your weight on your bent leg.
• Don’t round your back or drop your chest too far toward your bent leg.

This stretch targets your hip flexors with pinpoint accuracy and, as an added bonus, can even tone your thighs and buttocks!

To do this stretch, follow these steps:

1. Start in a forward lunge position, with both knees bent and your arms at your sides.
   Make sure your feet are far enough apart so when you bend your knees your front knee doesn’t jut forward past your toes.
2. Inhale and, as you exhale, squeeze your buttocks and tilt your pelvis under so your hipbones point upward and your tailbone points downward.
3. Hold the stretch for 30 seconds and then sink your hips down toward the floor to lower your body another inch or two.

   If you have trouble keeping your balance, move your back leg out to the side an inch or two. This adjustment gives you a wider base of support. Make sure your abdominals are tight and pulled in.

4. Hold this lowered position for another 30 seconds, breathing comfortably and normally.
5. Release the stretch and bring your feet together.
6. Repeat the stretch on your other leg.

A few do’s and don’ts for this exercise:

• Do keep your buttocks squeezed and your pelvis tucked under.
• Do keep your toes pointed forward.
• Do stabilize your spine by keeping your back straight and your abdominals lifted.
• Don’t bend your knees more than 90 degrees or let your front knee jut forward. These positions place stress on your knees.