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Family Sports & Fitness


Stop Being a Sitting Stiff

Stiff from sitting? Reduce that tension with an hourly stretch break. These seated stretches work well for computer users and are ideal for anyone who experiences difficulty standing or has health issues.

For active people, stretch breaks help ready your body for your next workout and keep it limber after you’re done. Plus, stretches keep your mind more alert. So stay seated and start stretching.

Basic stretching reminders
• Sit on a sturdy chair without arm rests if possible
• Hold each stretch for at least 10 seconds. Repeat the stretch or hold it longer
   if you still feel stiff
• Never stretch to the point of pain
• Inhale as you start each stretch and exhale as you finish
• Move slowly and consciously think about the muscles being stretched
• Keep shoulders relaxed and down for most effective stretches

Neck stretch
• Sit with shoulders relaxed, back straight
• Hold each direction for 10 seconds
• Bring your left ear toward your left shoulder and hold
• Bring your chin to your chest and hold
• Roll your head to the right; bring that ear to your right shoulder and hold

Torso stretch
• Extend arms straight in front of your chest
• Clasp hands together with fingers laced
• Raise arms straight overhead as high as you can
• Hold stretch for 10 seconds
• Unclasp hands, keeping arms up
• Rotate hands so palms are facing up
• Hold again for 10 seconds

Shoulder stretch
• Bring your left arm straight across your chest
• Hold the arm as close to the shoulder as possible with your opposite hand
• Hold for 10 seconds
• Repeat on opposite side

Chest and biceps stretch
• Interlace your fingers behind your back and straighten your arms
• Lift arms up behind you
• Keep your back straight
• Hold for 10 seconds

Triceps stretch
• Place your left elbow in your right hand
• Stretch your left arm overhead
• Bend left arm so your palm reaches toward the center of your back
• Support the elbow in your right hand
• Stretch your fingertips down your spine
• Hold for 10 seconds
• Repeat on opposite side

Wrist and biceps stretch
• Extend left arm in front of you
• Relax your wrist so fingertips point downward
• Use your right hand to apply light pressure to the top of the left hand
• Breathe deeply and hold 10 seconds
• Repeat on opposite side

Rhythmic activity
• Extend left arm in front of you
• Point fingertips up and palm to front
• Use your right hand to apply light pressure to the fingertips
• Hold for 10 seconds
• Repeat on opposite side





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