This document provides instructions for stretches to do at your desk to relieve tension from prolonged sitting. The stretching routine takes 2 to 3 minutes and includes 12 stretches for different parts of the body like the neck, back, arms, and legs. Regular stretching throughout the workday can improve circulation and reduce muscular pain caused by sitting still for long periods.

1. These are stretches to do at your desk.
DESK STRETCHES This program will take 2 1/2 – 3 min.
s Breathe easily 5 9
s No bouncing or forcing 5 sec 10 sec
s No pain! p. 84 p. 82
s Feel the stretch
s Relax
s See Stretching Instructions, pp. 77–84
1
5 sec, 3 times
p. 82
6 10
5 sec 10 sec
each side p. 81
p. 84
2
5 sec, 3 times
p. 82
7 11
5 sec 9 sec
3 p. 84 each side
5 sec, 2 times p. 82
p. 81
8
10 sec
each arm 12
4 p. 81 10 sec
5 sec, 2 times p. 79
p. 84
s Prolonged sitting at a desk or computer terminal can cause muscular tension and pain.
s Taking a few minutes to do a series of stretches can make your whole body feel better.
s Learn to stretch spontaneously throughout the day whenever you feel tense.
s Don’t just do seated stretches, but do some standing stretches too. Good for circulation.
From the book:
34 Getting in Shape © 2002 Shelter Publications, Inc. www.shelterpub.com Photocopy this page and keep it in your desk drawer.