How to Stretch Out While Sitting

Stretching is an important part of any exercise routine. A good weekly exercise program is divided into three parts: strength building, cardio conditioning and stretching. Leaving out one or two of these can lead to incomplete physical fitness and may even lead to injury, especially when stretching is neglected. However, time constraints often keep people from including all three in their workouts. Stretch out while sitting to save time.

Instructions

Difficulty: Moderately Easy

Stretching Out Your Neck, Shoulders and Back

1. Stretch out while sitting in obvious ways at first. Begin by gently stretching your back muscles—simply lift your hands above your head and release the tension in your back and neck by reaching for the ceiling. Allow your back and head (if you're in a large enough chair) to rest against the chair back while stretching upward. Hold for a few seconds.
2. Let your hands and arms relax beside you but leave your back and head (if possible) resting against the back of the chair. Take a few deep breaths in and out to release stress. Repeat the stretch and breathing as many times as needed. Continue to stretch out while sitting.
3. Sit up straight in your chair. Concentrate on lowering your shoulders down away from your ears. Relax shoulder, neck and face muscles. Breathe. Look straight ahead and gently lean your head toward your right shoulder, then toward your left shoulder. Hold each position for a few seconds and repeat until shoulder and neck muscles are fully relaxed.
4. Look forward again, breathe and keep your shoulders down. Begin slowly turning your head to look left then right. Avoid turning your head so hard that you strain your neck—it's not necessary to turn your head all the way to the right or left. Start to feel any tightness in your neck and shoulders disappear.
5. Breathe and continue to sit up straight and look forward. Take your right arm out straight in front of you; reach underneath the top part of your right arm (below your shoulder) and pull your right arm gently with your left hand down and to the left. Allow your right arm to move to the left. Repeat the same action with the left arm and right hand. Avoid twisting your torso during the stretch. Feel tightness release from your back and shoulders.
6. Hug yourself. Crisscross both arms in front of you across your chest and hold on to your shoulders; gently squeeze. Allow your chin to fall forward slightly and relax your neck. Keep shoulders relaxed and down and don't forget to breathe. Hold for about 20 or 30 seconds.
7. Return to sitting straight up in your chair. Allow your body to rest against the back of the chair once more with hands and arms relaxed down by your side. Take several deep breaths in and out. Continue to stretch out while sitting.
8. Move toward the edge of your chair and sit up straight with your knees in front of you and your hands relaxed beside you. Keep your knees and ankles together during this stretch. Sit tall with your shoulders down. Breathe.

Stretching Out Your Legs and Hips

9. Sit toward the edge of your chair. Start with crossing the right leg over the left knee and rest the right ankle just above the left knee. Lean forward slightly while keeping your back straight. Avoid arching your back or slumping. Push your chest toward the bent leg. Breathe and hold for few seconds. Repeat two or three times; then switch legs and repeat a few times with the left leg crossed. (Keep the knees down during this stretch.)
10. Stretch your legs by extending them in front of you with heels resting on the floor. Sit straight up in your chair and toward the edge. Begin leaning forward with your back straight. Avoid slumping or arching your back. Allow your hands to gently slide down toward your knees. Breathe and push your chest forward. (Elevate your feet in a chair for a deeper stretch.)
11. Touch your toes if possible but don't strain your back. Allow your back to round just a bit when touching your toes. Hold for a few seconds and breathe; repeat the stretch a few times. Hold in stomach muscles while stretching.
12. Sit back in your chair. Reach under your leg and pull it straight toward you. Avoid holding it under the knee—grab above or below your knee. Raise your leg straight out in front of you and lift as high as you can. Pull your leg up by holding on underneath your calf muscle for a deeper stretch. Hold for a few seconds and breathe. Stretch the other leg.
13. Sit sideways on your left buttock toward the edge of the chair. Keep your left knee bent with the left foot resting on the floor and begin stretching the right leg out to the side. Hold on to the chair arm or seat on the left side, lean forward slightly and begin sliding your right foot out across the floor until you feel a slight stretch in your right hip and leg. Repeat on the opposite side.

Tips & Warnings

• Check with your doctor before doing any kind of stretching exercise. Stop stretching if you begin to experience any sort of pain, especially back or neck pain.