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Work Day Stretches

Quick and Easy Stretches To Keep You Moving Throughout Your Day
Content provided by
Dr. Diane Grondin, MHK, DC

Head and Neck Posture:
While working, try to sit and stand with your spine tall and your shoulders back and
down, as much as possible. Your head should be moved slightly backwards, so that
your ears are in line with your shoulders and your chin is parallel to the ground.

Back of Head and Neck Stretch:
While sitting in the optimal posture (see head and neck
posture), interlace the fingers of your hands and place them
on the back of your head. Gently push your head back into
your hands, and your hands into your head. You should feel
a gentle stretch at the back of the neck and at the base of the head. Hold for 30
seconds and repeat 3-4 times throughout the day.

Front of Body and Chest Stretch:
While sitting or standing, place your hands on either side of your spine, right at the
base of your low back where your back meets your pelvis. Roll the shoulders back
and down and lift the heart up towards the ceiling to feel a gentle opening along the
front of the body. Gaze up slightly towards the ceiling while keeping the chin tucked.
Continue breathing during this stretch. Hold for 30 seconds and repeat 3-4 times
throughout the day.

Many of us breathe from our chest or upper body, rather than letting the belly expand. Letting the belly expand allows a full range of cleansing breath to enter the
body and helps the body relax. Check in frequently with your breathe while you are
working and ensure that you are breathing by expanding your belly and mid to lower
ribs in every direction (forward and backward and side to side). Extend the length of
your inhales and exhales to up to 4 counts or more.


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