At The Desk

When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine. 
 

When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale. 

PROPER SEATING
PROPER SEATING

Being conscious of your sitting posture at the desk, can be a game changer. Remember to keep the shoulders back, chin up with the neck straight, and the spine in an upright position.

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Neck Tilt
Neck Tilt

While seated at your desk, place a hand under your sit bones. While keeping back straight slowly lean to the opposite side. Bring your ear towards your shoulder. Hold for 30 seconds and repeat on other side.

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Neck Traction
Neck Traction

While seated at your desk, place your left hand behind your back. While keeping back straight slowly lean to the opposite side. Bringing your ear towards your shoulder. Place right hand on your head and gently Pull towards the right. Begin resisting pressure. Hold for 30 seconds and repeat on other side. *You can also tilt your head backwards and gently pull back while resisting pressure. This will help with front of neck, and jaw tightness.

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Forward Traction
Forward Traction

While seated at your desk, place your left hand behind your back. While keeping back straight slowly lean neck forward. Place right hand on your head and gently pull towards the front right. Begin resisting pressure. Hold for 30 seconds and repeat on other side. *This distraction can also be done straight down the middle with either hand.

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Wrist Mobilization
Wrist Mobilization

Interlock fingers, and gently roll wrists in a circular clockwise motion. Begin with 20 second increments then switch to counter clockwise. Repeat 3 times.

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Tricep Pull
Tricep Pull

Stretch both arms above the head. Bend the right arm, and with the left hand brace elbow of bent arm and gently pull back. Hold for 60 seconds and repeat on other arm.

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Flexor Release
Flexor Release

While sitting, extend one arm out in front. Pull hand back gently stretching the fingers back. For forarm release, while pulling fingers back gently resist the pressure with your fingers. Stretch should be felt on the bottom of the arms (biceps and forearms)

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Arm Cross Rotation
Arm Cross Rotation

Begin with arms crossed out in front, then interlock fingers. Flex and extend wrists, for a deep stretch in the forearms. Pull shoulders forward and slowly rotate spine from left to right, for deep shoulder and tricep stretch.

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Hamstring Smash 1
Hamstring Smash 1

Part 1- Begin sitting on a box or hard surface, where your feet can dangle. Place a lacrosse ball or worm on a tender spot on the hamstrings. Allow the weight of your leg to smash into the ball.

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