Do you spend a lot of time sitting at a desk or computer? Do you prefer to stay seated for balance reasons? Then it's important to take a couple of stretch breaks each day to stay alert and keep stiffness at bay. These stretches can be performed either in the standing or sitting upright positions. You can also perform upper body stretches while sitting in a chair provided you use a strong chair. Hold each of the stretches listed below for 15 to 30 seconds, repeat two or three times, depending on how you feel and never stretch to the point of pain. Neck stretch: Sit or stand with shoulders relaxed and back straight. Bring your left ear towards your left shoulder and hold. Roll your head towards the ground and bring your chin towards your chest. Hold, and finally roll your head to the right and bring that ear towards your right shoulder. Inhale and exhale in a slow and controlled manner. Chest and biceps stretch: Stand up or sit upright. Interlace your fingers behind your back and straighten your arms. With arms straight, lift the arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed and away from the ears. Triceps stretch: Stand up or sit upright. Place your left elbow in your right hand. Reach your left arm over your head, placing the palm on the centre of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed and away from the ears. Repeat with the other arm. Shoulder stretch: Stand up or sit upright. Bring your left arm across your chest, holding it below the elbow with your other arm. Keep the shoulders relaxed and away from the ears. Breathe deeply and hold. Repeat on the opposite side. Wrist and biceps stretch: Stand up or sit upright. Extend your left arm in front of you, palm facing outwards and fingertips pointing downwards. Use your right hand to apply light pressure to the hand, as if pulling your fingertips towards your elbow. Keep the shoulders relaxed and away from the ears. Breathe deeply and hold. Repeat on the opposite side. Wrist and forearm stretch: Stand up or sit upright. Extend your left arm in front of you, palm facing outwards and fingertips pointing upwards. Use your right hand to apply light pressure to the hand, as if pulling your fingertips towards your shoulder. Keep the shoulders relaxed and away from the ears. Breathe deeply and hold. Repeat on the opposite side. Torso stretch: Clasp your hands together and slowly raise them above your head towards the ceiling. Reach as high as you can while inhaling deeply and hold for 20 to 30 seconds. Bring your hands down slowly while exhaling.
