12 MIN OFFICE DESK STRETCH – Midday Movement

12 MIN OFFICE DESK STRETCH – Midday Movement

Video Transcript

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[Music] [Music] hello everyone thank you so much for joining me and welcome to this new series that I’m calling midday movement these midday movement videos are going to be shorter sessions that focus on getting the body moving or maybe there’s some stretching involved I had the idea for this series on a day where I was seated at home in front of my computer for the majority of the day and I just felt stiff I felt like I just needed a quick little stretch so we’re going to begin this series off with a quick office desk stretch you can do this stretch at home in the office at work in the office all you need is your office chair we’re going to try and work on reversing all that hunching that we’ve been doing kind of expand the rib cage elongate the spine and also release any of that tension that we’ve been holding in our hips from sitting all day so without further Ado let’s get to it all right we’re going to start seated in our chair and we’re going to sit up nice and Tall with a nice straight back shoulders down the back we’re going to work on our necks first so turning the head to the right press those shoulders down and all the way to the left and to the [Music] right and to the left and from here we’re going to bring that chin down to our left shoulder down to the chest around to the right shoulder and back up so we’re drawing some half circles with the chin [Music] to leave a good one more time each side good head facing forward we’re going to tilt the right ear to the right shoulder no pressure here we’re just focusing on sitting up nice and tall and letting that head feel nice and heavy press those shoulders down away from the ears and other [Music] side good one more time each side I will see the good head up straight roll those shoulders back nice big circles good we’re going to clasp the hands behind the head press those shoulders down and we’re going to lift our gaze up to the ceiling and open up those elbows so you might feel a release in that upper back the shoulders the chest and take a few deep breaths [Music] here good next inhale or exhale you’re going to bring the elbows down and bring your belly button to the back of your chair so you’re rounding out that [Music] back good and one more time we’re going to open it up lift that gaze good bring everything back to neutral spine arms come down we’re going to lift up one arm reaching it up and over stretching out that side and other side really try to elongate the spine think about expanding this rib cage good one more time each side open you are [Music] bass good take a nice big inhale bring both arms up and we’re going to press those fingers up towards the sky really expand that rib cage lift up and over to the side good back to Center Reach it up and over to the side good back to Center you can bring those arms down we’re actually going to come around to the back of our chair if your chair has wheels just make sure it’s not going to go anywhere you’re G to have it out in front of you we’re going to step back have your feet just a little bit wider than shoulder width hands on the back of your chair you’re going to step it back to where you feel that stretch in the hamstrings hold that stretch if you can from here you’re going to let the upper body go and really stretch out that back stretch the shoulders now if you’re not all the way down like this you’re going to give me a slight Bend in those knees and then allow that upper body to sink down so you’re stretching up those shoulders stretching up the [Music] back good we’re going to bend the knees and stretch Bend and stretch one more time Bend and stretch good you can bend one knee at a time maybe move the hips around just kind of loosen up that lower [Music] back good coming up we’re going to come come around to the front of our chair now you’re going to place one foot up on your chair I’ll start off with this leg again if you have wheels on your chair make sure it’s not going to go anywhere have it up against a wall or something or up against your desk so you’re going to have weight on this leg and you’re going to press the hips forward so that we’re stretching out the front of that hip flexor if your chair is too low obviously wait on your supporting leg press those hips down and forward so you should feel that stretch in the hip flexor and maybe in the front of your quad reach that same arm up again expand that rib cage elongate the spine and we’re going to reach it over to the side so hips are pointing forward but we’re reaching up and over to the [Music] side good back down to Center and we’re going to switch to the other leg hips are pressing down and forward so you feel that stretch in the hip flexor arm comes up and we reach up and over through the [Music] In the Garden Room good and release carefully bring that leg off the chair you’re going to flip it around bring your elbows down to the seat of your chair keeping a nice flat back here we’re going to open up one arm twisting that spine over opening up that chest and then gaze looks up towards the ceiling good back down to Center both elbows on the chair we’re going to open up with the other arm twisting looking up towards the ceiling open that chest [Music] good back down to Center good coming up we’re going to sit back down in our chair feet are out in front of you we’re going to bring the arms underneath our legs here cradling yourself here you’re going to press the back toward towards the ceiling and allow that head to come down towards your knees so rounding the back stretching that back out good release and one more time pressing the back towards the [Music] ceiling try to release any tension you’re holding in the shoulders and your [Music] neck good release from this position we’re going to stretch one of our legs have our toes pointed towards us you can brace yourself down here on your knee if you need to if you already feel that stretch also you can move yourself a little bit towards the edge of your seat that might make things a little bit more comfortable so we’re just stretching out that hamstring really try to bring those toes up towards you keep your back as straight as possible here good switching legs toes up towards [Music] you so close together good and back to Center and that is it that’s a quick little stretch that you can throw into maybe you have time on your lunch in the middle of your day just to get everything stretching so that we’re not sitting in this hunched tense position all day let’s try and reverse that halfway through the day let me know you enjoyed this if you have any ideas or suggestions for this midday movement series please leave them down in the comments below thank you so much for being here with me today and I will see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys in inside the [Music] app


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At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

  • Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
  • Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
  • Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
  • Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

  • Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
  • Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
  • Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
  • Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

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Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

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Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

Enhance Your Practice with Top Brand Clothing

To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

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  • Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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  • Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

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  • Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
  • Sports Bras: Provide the support you need with sports bras that are designed for maximum comfort and performance.
  • Swimwear: Whether you’re practicing yoga by the pool or hitting the beach, Top Brand Clothing’s swimwear keeps you stylish and comfortable.

Getting Started with Top Fitness Influencer

Ready to embark on your journey to improved flexibility, balance, and core strength?

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1. Explore Our Workouts

Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

3. Join Our Community

Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

4. Shop Top Brand Clothing

Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

Let’s embark on this journey together!

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Comments (43)

  • @mariaduranmedina7 Reply

    Loved it😍 thank youu

    June 13, 2024 at 1:40 AM
  • @biancamattz Reply

    Love love love 💕

    June 13, 2024 at 1:40 AM
  • @Khali.S Reply

    Would you ever consider a pregnancy modified version of gentle movement? I’m unable to twist in certain ways and something like that could help slot of other expectant mothers too. I think it’d be very helpful and interesting

    June 13, 2024 at 1:40 AM
  • @nurseptia9918 Reply

    done

    June 13, 2024 at 1:40 AM
  • @Maria_Momma Reply

    Thank you so much for doing this! ❤ Really appreciate it!

    June 13, 2024 at 1:40 AM
  • @arushichaudhary3019 Reply

    Extra love for music choice and always take a good care for us !!!! You are an angel Maddie 💌🌷

    June 13, 2024 at 1:40 AM
  • @LadyStormwnd Reply

    Love this! Been using daily. Please tell me who the first song is by, I love it

    June 13, 2024 at 1:40 AM
  • @hengwin Reply

    So each workout cycle I pick a 5 to 10 mins stretch or quick yoga session to do before bed each night. It's been months I could be bothered to actually do them at all, but this one I've done three times this week which I feel is not too bad. Thank you!

    June 13, 2024 at 1:40 AM
  • @pipfoulshamhr3735 Reply

    Loved this! It's really easy to fit into a work day, no need to have your gym gear on and I definitely felt better after doing it. Thanks Maddy!

    June 13, 2024 at 1:40 AM
  • @user-sb8il5kl9w Reply June 13, 2024 at 1:40 AM
  • @anne_dheming Reply

    Maddie, I loved this video! It was short but really what my body needed. Can't wait to see more videos on this series💝

    June 13, 2024 at 1:40 AM
  • @maloroe Reply

    would love a stretch that's especially focused on shoulder/neck tightness!

    June 13, 2024 at 1:40 AM
  • @orshepeic Reply

    Thank you for everything.

    June 13, 2024 at 1:40 AM
  • @vidz8847 Reply

    Just finished this during my lunch break for a stretch – feel so good!!

    June 13, 2024 at 1:40 AM
  • @09RainySeason Reply

    Thx for helping me get through a 6-hour layover in REC!

    June 13, 2024 at 1:40 AM
  • @sralyn Reply

    Soundtrack from 1:164:47?

    June 13, 2024 at 1:40 AM
  • @anahizurita9187 Reply

    i love this series of midday movement 😭💗

    June 13, 2024 at 1:40 AM
  • @sherman1280 Reply

    Oh! That was so good! I feel a lot better ❤

    June 13, 2024 at 1:40 AM
  • @camillecabarubia690 Reply

    Thank you for your videos!!
    Currently recovering from ACL reconstruction and meniscus repair, so any seated upper body stuff is super helpful atm! 💕

    June 13, 2024 at 1:40 AM
  • @manu_mcg Reply

    Thank you, Maddie <3 I spend almost all day long sitting and this video was just amazing, I needed it so much!!! I'm gonna do these stretches more often, for sure!!!!

    June 13, 2024 at 1:40 AM
  • @haleykozuch6876 Reply

    Absolutely loved this one! More midday movements, please!

    June 13, 2024 at 1:40 AM
  • @user-vh6ck6sd3x Reply

    My doctor recommended me to you and I want you to also make videos on exercises for depression and anxiety patients.

    June 13, 2024 at 1:40 AM
  • @Swagbbq27 Reply

    Does anyone know the name of the first song in the background? So so peaceful

    June 13, 2024 at 1:40 AM
  • @pauline0425 Reply

    This was exactly what I needed today! Thank you!

    June 13, 2024 at 1:40 AM
  • @charlottesghost2845 Reply

    Saw this after a day of yard work that left me too tired to do a(nother) work out. Was great to do while catching up on the news. I very much needed this stretch and to rehydrate after my day. Love all the MadFit vids that I've seen so far.

    June 13, 2024 at 1:40 AM
  • @juanitatequila Reply

    Would love to see more of these midday movement videos especially for us desk bound office workers. Would love to see more of this series incorporate ways to stretch out our hip flexors and hamstrings 🙂

    June 13, 2024 at 1:40 AM
  • @theclayagenda5162 Reply

    1:08 – is where the workout begins for rewatches!! 💖✨

    June 13, 2024 at 1:40 AM
  • @preciousmndaweni5157 Reply

    I really enjoyed this ❤

    June 13, 2024 at 1:40 AM
  • @preciousmndaweni5157 Reply

    Absolutely a great idea

    June 13, 2024 at 1:40 AM
  • @Harpeia Reply

    I'll be doing this in the office and nobody will be able to do anything about it

    June 13, 2024 at 1:40 AM
  • @hasena20 Reply

    İ was studying and i saw this video its amazing now i feel better thank you so much ❤
    More videos like this would be amazing

    June 13, 2024 at 1:40 AM
  • @Borteujin2 Reply

    just started a new 9-5 desk job with really old office chairs. this is saving me. thank you.

    June 13, 2024 at 1:40 AM
  • @SydneyGushlaw Reply

    You are truly incredible

    June 13, 2024 at 1:40 AM
  • @kevinmccormick679 Reply

    This was awesome! Can't wait for more mid day movement videos.

    June 13, 2024 at 1:40 AM
  • @TheZanReviews Reply

    I love this. I need more middle of the day workouts especially for rest days when I still feel like doing something.

    June 13, 2024 at 1:40 AM
  • @jjmcquillan6121 Reply

    Looking forward to more videos in this series. My back has never hurt so much (I’m 21 but feel 50) since i started an office job so I hope there will some back stretches

    June 13, 2024 at 1:40 AM
  • @fitnytech Reply

    Life has its ups and downs, we call them squats.

    June 13, 2024 at 1:40 AM
  • @evamastroiani3856 Reply

    I loved it, imagine doing it on Openspace in front of your coworkers 😂😂

    June 13, 2024 at 1:40 AM
  • @morgan.williams Reply

    I loved this! It was such a nice relaxing reset during my workday. I’m glued to my computer all day long, so this was a great break.

    June 13, 2024 at 1:40 AM
  • @RockNBurn Reply

    😍😍

    June 13, 2024 at 1:40 AM
  • @GRANDAG563 Reply

    Thank you very much! The idea is wonderful! It would be great if you will regular show short midday workouts for those who sit in the office all day long😀

    June 13, 2024 at 1:40 AM
  • @eveh4837 Reply

    This is BRILLIANT thank you!

    June 13, 2024 at 1:40 AM
  • @megmaet Reply

    This is so helpful!!!!

    June 13, 2024 at 1:40 AM

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