Stretching Exercises.

Stretching is great for the body and the brain. It keeps us relaxed and decreases
muscle tension and fatigue in our muscles. Stretching also stimulates blood flow,
making us more alert and mentally sharp. While going about your regular work
day, try these office stretches to enhance mental functioning and greater
productivity.

Before doing these stretches, please remember to stretch slowly and gradually
within your comfortable limits. During each stretch, breathe slowly, deeply and
naturally.

Back Stretches:

_ Reach one arm over your head and stretch toward the ceiling while reaching the
opposite arm toward the floor. Hold for 15 seconds then repeat on the opposite
side. Do three to five repetitions.

_ While standing, place your palms on your lower back with your fingers pointing
down and your thumbs to the outside. Gently push your hands forward while
slightly lifting your chest out. Hold for five seconds. Repeat three to five times.

_While sitting or standing, slowly twist at your waist as if you were looking over
your shoulder. Hold for 15 seconds then repeat on the opposite side. Do three to
five repetitions.

_ While standing, slowly arch your trunk backward. Hold for five seconds. Repeat
three to five times.

Shoulder Stretches:

_ Reach your arm across and grab the opposite shoulder. Gently pull elbow in
same direction. Hold for 10 seconds then repeat on the opposite side. Do three
to five repetitions.

_ Shrug shoulders upward, hold for two seconds and slowly lower your shoulders.
Repeat five times.

_ Sitting upright with your hands clasped behind your head, gently pull your elbows
back as far as you can. Hold for 10 seconds and repeat three to five times.

_ With yours out to your side and elbows bent up at a 90-degree angle arms,
pinch shoulder blades together. Hold for five seconds and repeat three to fiver
times.

Neck Stretches:

_ Tilt your head sideways, with your ear going to your shoulder. Hold for 10
seconds and repeat on the other side. Do three to five repetitions.

_ Turn head to one side and look back over your shoulder. Hold for 10 seconds
and repeat on the other side. Do three to five repetitions.

_ Tuck chin in and pull head straight back. Hold for 5 seconds and then tilt your
face to the ceiling and hold for another 5 seconds. Repeat 5 times.

Upper Body/Posture:

_ Sitting on the edge of your chair, firmly gripping the back with straightened
arms. With your back straight, pull your upper body forward to stretch through the
shoulders, upper back and chest. Hold for five seconds and repeat three to fiver
times.

_ Without using the backrest, sit with feet flat on the floor and your shoulders
straight. Take four deep breaths from your abdomen. Do this frequently throughout
the day to readjust your posture.

 

Return to the Menopause Relief Exercise Index.