12 MIN OFFICE DESK STRETCH – Midday Movement

TopShop · June 13, 2024

12 MIN OFFICE DESK STRETCH – Midday Movement

By TopShop Yoga and Pilates 12 min full body stretch, 12 min stretch, chair stretch, full body stretch, hunch back stretch, madfit stretch, midday movement, office chair stretch, office desk stretch, office stretch, posture stretch, quick stretch, stretch for sitting, work day stretch, work from home stretch 43 Comments

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

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Yoga: Harmony and Relaxation

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

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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.

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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.
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Expertly Designed Workouts

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

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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.

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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.

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12 MIN OFFICE DESK STRETCH – Midday Movement