4 chair stretches to improve mobility while working from home!
As the lockdown continues and with so many of us working from home, you may have noticed
that you have been losing some mobility. Trying to find ways to exercise can be difficult,
especially when your commute to work is only 3 steps from your bed to your desk. Here are
some stretches that you can work on to improve your mobility, without leaving your desk chair.
- Figure-four stretch
Sit on your chair with one foot flat on the floor, and the other foot crossed over
the top of the knee. Lean forward slightly, while keeping your back straight, until
you feel a light pull in your glute. Hold for 30 seconds, repeat with your other leg.
- Modified Child’s Pose
Sit on your chair with both feet flat on the floor, and place your arms in front of
you, so that they rest on your desk. Lean forwards so that your torso lowers to
the level of your arms. If you don’t feel enough of a stretch, try isolating both
sides individually by placing your hands approximately a foot towards one side,
but keeping your torso in the middle. This will allow you to feel more of a stretch
in your upper back on the opposite side. Hold for 30 seconds, repeat on the other
- Seated cat-cow
Sitting up tall, arch backwards as to puff your chest out. Think about arching the
entire spine, from the base of your lower back all the way up to your neck. Once
you get to this position, slowly curve your back the opposite way so that you are
slumped forward. Think about tucking your tailbone in, and looking down with the
head so that your entire spine is stretched. Repeat these positions 10 times to
improve mobility of your spine.
- Seated hamstring stretch
Sit up tall on the edge of your chair, with one foot out in front of you, with your
heel on the ground. Lean forward from your hips, keeping your back straight. If
you don’t feel enough of a stretch in the back of your thigh, try to tilt your pelvis
forward. Hold for 30 seconds, repeat with your other leg.