Dr. Douglass Toth
1214 College Ave
Santa Rosa, CA
(707) 526 1390

Stretch Series

Today’s stretch series installment is for people who sit at a desk all day.

Sitting all day can cause tension in the neck and shoulders as well as the hips and knees for being in the same position all day, everyday. Following are a couple stretches to release the tension for sitting. These stretches can be done in your office – no excuses!

This stretch is a Bilateral Shoulder Flexion and you can do it sitting at your desk in just a few seconds.
Start by sitting in your desk chair with you arms on your desk.

Then gently push your body outward and stretch your arms so your head falls between them. Hold this for 30 seconds and repeat until you’re feeling less tension.

The hip flexors are another place that gets a lot of wear when you’re sitting at a desk all day. This stretch will stretch your hips and thighs getting you ready for the marathon sitting session that is the rest of the day.

Start on your knees and move one leg in front of you, the towel in the image is for comfort.

Then push forward, bending at the knee until a gentle pull or stretch is felt and hold. Repeat 3-5 times on alternating legs.

Add a shoulder stretch by raising your arms above your head.


Your lower back and lateral muscles need to be stretched too. This is an ultra relaxing stretch that feels great on especially long days.
Start laying on your back with your arms at your sides, bend your knees and cross one leg over the other.

Keeping your foot on the floor, bring your knees down to the floor, hold for 20-30 seconds, then bring your knees to the other side and hold.

*Bonus tips – try to get up and walk at least one time per hour. If you’re talking on the phone, stand at your desk. Get a smaller container for water, so you have to walk to the water cooler to get your water more often. Take a 10 minute walk on your lunch break or if you’re eating out, walk to grab your lunch. Incorporate these stretches into your day and get monthly adjustments and you’ll keep yourself feeling strong and healthy.

*All above images are courtsey of Web Exercises

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