Every 30 minutes pick at least 2 stretches to complete.
Hold each of the following stretches for 30-60 seconds
- Seated cross over hip stretch
- keep back completely straight as you hinge forward at your hips
- Seated knee hug hip stretch
- keep back completely straight as you rotate towards your right
- Chair stretch for hip
- squeeze bottom to limit any arch in your back
- Wall reach for mid-back and shoulders
- keep back straight and neck neutral while you press body towards floor
- Chest opener at doorway or hands behind back
- squeeze bottom and press body forward
Work up to accumulating 10 minutes in a deep squat at desk, wall, or without assistance OR a lunge position.