Neck and Shoulder Release

  1. Hands at the base of your scull, then GENTLY pull your chin down and back toward your hands, as if to get a double chin, while giving your neck a little traction up. Close your eyes and breath slowly for 10 breath cycles (in and out).
  2. Bring hands to shoulders and SLOWLY circle the elbows back over the head making a circle and the elbows will meet again in front of the body, repeat 5-10 times.
  3. Reverse the direction of the circles.

Hamstring Release and Ankle Mobility

  1. Try to keep a flat back and gaze straight ahead so you don’t round your chest.
  2. Reach one leg out straight and flex your ankle (please be mindful of your knee).
  3. HINGE forward until you feel a GENTLE stretch. Hands can rest on the thigh of the bent knee.
  4. SLOWLY circle your ankle and feel how this can change the experience of the stretch. Close your eyes and breath slowly for 10 breath cycles (in and out).

Chest Opener and Wrist Release

  1. Reach arms out to “T” position while flexing the wrists, GENTLY lift your chest and chin.
  2. Slowly flex and extend the wrists so that palms are reaching away from your elbow, and then back toward your elbows. Close your eyes and breath slowly for 10 breath cycles (in and out).

CHALLENGE:

Sit at your desk and try to maintain good posture: straight spine, feet on the floor about hip distance apart, weight evenly distributed between both legs and hips, shoulders relaxed down the back, head lifting toward the sky, and remember to breathe … Repeat above.

For a video demonstration,

just click on the button below.

Piriformis and Glute Release

  1. Cross one ankle over the opposite thigh.
  2. HINGE forward until you feel a GENTLE stretch.
  3. Try to keep a flat back and gaze straight ahead so you don’t round your chest. Close your eyes and breath slowly for 10 breath cycles (in and out).

Hip Flexor and Quad Release 

  1. While in your chair, turn to one side.
  2. Bend the knee of the outside leg, and GENTLE draw the leg back in space until you feel an opening occur in the hip.
  3. Option: reach the same arm up to the ceiling and gently side bend. Close your eyes and breath slowly for 10 breath cycles (in and out).

STRETCHES
Try to stretch once per hour and hold each stretch for 15-20 seconds, SLOW your breathing so that you can ease into the movement.