6 min · 11 stretches

Desk Reset

6 min · 11 stretches · chair and standing · gentle

The stretches

1. Chair neck release

   30s

   Hold the seat, drop the opposite ear toward your shoulder.

   Works: Right side of the neck

   Gentler: Let go of the seat and simply tip the head.

2. Chair chest opener

   45s

   Hands behind you on the seat, then lift the chest.

   Works: Chest

   Gentler: Simply draw the shoulder blades together without the hands.

3. Chair side bend, left

   30s

   Left arm overhead, lean gently to the right.

   Works: Left side of the torso

   Gentler: Keep the raised arm bent, hand behind the head.

4. Chair side bend, right

   30s

   Right arm overhead, lean gently to the left.

   Works: Right side of the torso

   Gentler: Keep the raised arm bent, hand behind the head.

5. Chair twist

   40s

   Turn toward the back of the chair and hold.

   Works: Lower back

   Gentler: Turn only as far as your shoulders, and do not use your hands.

6. Chair ankle flex

   25s

   Straighten one leg and pull the toes back.

   Works: Calf · Backs of the thighs

   Gentler: Keep a soft bend in the knee.

7. Chair forward fold

   40s

   Fold slowly over your knees and let your head hang.

   Works: Lower back · Backs of the thighs

   Gentler: Rest your forearms on your thighs and stop there.

8. Standing forward fold

   45s

   Soft knees, fold from the hips and let your head hang.

   Works: Hamstrings · Lower back · Calves

   Gentler: Rest your hands on a chair seat instead of reaching the floor.

9. Standing side reach, left

   30s

   Right arm overhead, lean gently to the left.

   Works: Right side of the back · Right side of the waist

   Gentler: Lean half as far, or hold a chair with the other hand.

10. Standing side reach, right

    30s

    Left arm overhead, lean gently to the right.

    Works: Left side of the back · Left side of the waist

    Gentler: Lean half as far, or hold a chair with the other hand.

11. Overhead reach

    30s

    Reach both arms up and lengthen through your whole side.

    Works: Sides of the back · Shoulders · Spine

    Gentler: Reach one arm at a time, or keep the elbows slightly bent.