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Improve your mobility while working from home!

Blog · April 28, 2021

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
    side.
  • 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.

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