Seated Stretching Routine
7 Stretches that Reduce Stiffness and Tension
-- By Nicole Nichols, Fitness Instructor
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Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. For detailed instructions and larger photos, click on the name of each stretch. Please note that while some of these stretches depict various body positions, you can perform these upper body stretches while sitting in a chair.
Neck StretchSit or stand with shoulders relaxed, back straight. Bring your left ear toward your left shoulder and hold. Roll your head toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.
Chest and Biceps StretchStand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.
Triceps StretchStand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.
Shoulder StretchStand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.
Wrist and Biceps StretchStand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.
Wrist and Forearm StretchStand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.
Torso StretchClasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling.
