Health and wellbeing Home Office Exercises and Stretches | Page 2

NECK STRETCH
While sitting on a chair, rest your hands on the top of your legs
and lower your chin to your chest to stretch the back of your
neck. Hold for 2-3 deep breaths. Tilt your head to the left,
bringing your ear towards your shoulder and hold for another 2-
3 deep breaths. Roll your head up towards the ceiling and push
your chin forward. Hold for 2-3 deep breaths. Finally, tilt your
head to the right, bringing your ear towards your shoulder and
hold for another 2-3 deep breaths. Repeat 2-3- times.
SIDE STRETCH
Sitting on a chair with your feet flat on the ground, reach both
arms overhead and clasp your hands together. Gently lean to one
side until you feel a stretch along the side of your torso. Hold for
five deep breaths and then lean to the other side. Repeat 2-3
times.
ARM CIRCLES
Standing up tall, create a big circle with your arms starting with your
hands by your side and then raise them out in front of you, continuing
to move your arms up and behind you. Complete 5 full arm circles
before changing direction and complete another 5 full arm circles
moving the arms forward.
FOREARM STRETCH
Standing close to the edge of a table, place your hands
flat on the surface with your fingers facing in to your body.
Gently lean backwards until you feel a stretch along the
inside of your arms. Hold for five deep breaths. Flip your
hands over so the tops of your hands are flat on the table
and gently lean backwards. Hold for five deep breaths.
Repeat 2-3 times.
QUADRICEPS STRETCH
Standing on one leg, bend the other leg behind you and grab hold of
your foot. Keeping your knees together, pull your heel towards your
buttock and push your hips forward. Hold onto the back of a chair for
support. Hold for five deep breaths. Swap legs and hold for another five
deep breaths. Repeat 2-3 times for each leg.