Office Break Flexibility

Trainer : Anne Falconer

Introduction

Warm Up
Home office stretches--take a stretch break several times a day. You can do the stretches as a series, or break into a shorter routine. Stretches will be more effective if you are warm, and should not create pain. Repeat each stretch several times if time allows.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Chest – functionalFlexibility      
Backhand/Forehand Swing (Scapula)Flexibility      
Pec/Anterior DeltoidFlexibility      
Pectoral – Against WallFlexibility      
Levator Scapula: StandingFlexibility      
ScaleneFlexibility      
Wrist Extensions (Standing)Exercise      
Hip Swings - Forward and BackExercise      
Gastrocnemius – Functional Hip Ab/Adduction with Straight LegFlexibility      
Calf – Straight KneeFlexibility      
Quadriceps – StandingFlexibility      
Psoas: StandingFlexibility      
Side - Crossed Leg RotationalFlexibility      
Single Knee to Chest StretchFlexibility      
Hamstring – lower, lyingFlexibility      
Lat - KneelingFlexibility      

Cool Down

Program Exercises

CHEST – FUNCTIONAL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' with abs 'drawn-in' and glutes contracted.
  • Begin with arms straight out to the side (abducted).
Movement :
  • Exhale as the shoulders are externally rotated (palms up) and the shoulder blades are retracted.
  • DO NOT ALLOW INCREASED LORDOSIS AND/OR CERVICAL PROTRACTION TO OCCUR.
  • Swing arms through horizontal ADD/Abduction in a full available ROM using controlled momentum for desired number of repetitions.


BACKHAND/FOREHAND SWING (SCAPULA)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Face wall, place one hand shoulder height against the wall.
  • Soften knees.
Movement :
  • Reach hand down across the opposite knee.
  • Perform a gentle 'backhand swing' with your arm, rotating trunk.
  • Keep feet stationary while rotating the trunk and swinging the arm.
  • Keep the movement in a range of motion that feels comfortable.


PEC/ANTERIOR DELTOID

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand with feet shoulder-width apart in proper alignment.
Movement :
  • Stretch by moving the arms through horizontal adduction/abduction with elbows flexed to 90° and shoulders externally rotated, as shown.
  • This stretch is for the anterior muscles, including the pec major and minor, anterior deltoids and subscapularis.
  • Repeat for desired number of repetitions.


PECTORAL – AGAINST WALL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand against an object and form a 90/90° angle with your arms as depicted.
Movement :
  • Draw your belly button inward.
  • Slowly lean trunk forward from stationary arm until a slight stretch is felt in the anterior shoulder and pectoral region.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

LEVATOR SCAPULA: STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand in optimal alignment.
Movement :
  • Slowly, laterally flex your head left and look down (lower chin) toward the floor until a slight tension barrier is felt (right side).
  • Hold for 20-30 seconds, repeat for 2-3 reps.
  • Move slowly! Stretching should never produce pain!
  • You may need to "play" with different head positions to find specific areas of tension.


SCALENE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Start in optimal posture and place right arm behind body.
Movement :
  • Draw your belly button inward toward your spine.
  • Tuck your chin inward and slowly draw your left ear to your left shoulder.
  • Note: Your left hand can be used to apply slight over pressure to assist lateral flexion.
  • Hold stretch position for 20 seconds and then repeat directions on opposite side.

WRIST EXTENSIONS (STANDING)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise that engages the nervous system.
Movement :
  • This movement involves a standing wrist extension under load
  • Stand tall with good alignment in the body
  • With the forearms well aligned, perform an extension movement at the wrists
  • Lower the weights SLOWLY and repeat for desired number of reps.


HIP SWINGS - FORWARD AND BACK

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin by anchoring an arm to a wall or sturdy object for balance.
  • Stand up tall and draw in the navel towards the spine at the same time squeezing the glutes.
  • Retract scapulas to neutral position.
Movement :
  • Controllably swing inside leg forward stretching the glutes, hamstrings, and gastrocnemius.
  • Continue by swinging leg backwards with optimal core control dynamically stretching the rectus femoris and illiopsoas.
  • TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE RANGE OF MOTION USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.


GASTROCNEMIUS – FUNCTIONAL HIP AB/ADDUCTION WITH STRAIGHT LEG

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand near a wall or sturdy object.
  • Bring one leg forward and hover off the ground.
  • Use your upper body to lean against wall.
  • Your outstretched leg should form one straight line and the subtalar joint should be in a neutral position.
Movement :
  • Draw your belly button inward toward your spine.
  • Keep rear foot on ground, with opposite hip flexed.
  • Next, slowly move through hips creating controlled supination/pronation through the lower extremity.
  • Controllably move in and out of stretch position for recommended time.
  • Switch sides and repeat directions.


CALF – STRAIGHT KNEE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand near a wall or sturdy object.
  • Bring one leg forward for support, use your upper body to lean against wall.
  • Your outstretched leg should form one straight line.
Movement :
  • Shift forward from the ankle joint until a stretch is felt in the calf.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

QUADRICEPS – STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand as pictured, with 'tall' posture in optimal alignment, grasping one ankle.
Movement :
  • Perform a posterior pelvic tilt while squeezing the glute of the stretching leg.
  • Hold for 20-30 seconds, repeat for 2-3 reps.

PSOAS: STANDING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Assume a staggered stance (one foot in front of the other).
  • Internally rotate the back foot (toe in) to put a transverse stretch on the psoas muscle.
  • Draw in the belly button and then posteriorly tilt your pelvis.
Movement :
  • Lift your arm up towards the ceiling and lean across the body towards your opposite leg.
  • Rotate your upper back towards your back leg thus creating another transverse stretch.
  • Squeeze the left glute.
  • Hold for 20secs for 3 sets and then repeat on other side.
  • Always maintain a 'drawn-in position' for the core.
  • Keep chin 'tucked in' at all times.
  • Don’t allow yourself to 'fall' back at anytime into an anterior pelvic tilt (arched back), always maintain a posterior pelvic tilt.

SIDE - CROSSED LEG ROTATIONAL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Start in a supine lying position.
Movement :
  • Draw one leg into the chest at approx. 90° of flexion at the knee.
  • Cross the leg over the other and rotate the lower body bringing the crossed over knee towards the floor as shown.
  • Keep both shoulder blades in contact with the floor.
  • Hold for 20-30 seconds, and repeat on the other side.


SINGLE KNEE TO CHEST STRETCH

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
Movement :
  • Lie flat on the floor with the legs straight.
  • Lift one leg off the floor and maintain double flexion (at the hip and knee).
  • Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor).
  • With slow and controlled movement, grab the elevated leg into the chest (as shown).
  • TRAINERS: Ensure the client starts with slow and controlled movement.

HAMSTRING – LOWER, LYING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lie down on back and flex hip and knee to 90°.
  • Your lumbar spine should NOT move!
Movement :
  • Pull your thigh toward your chest and toe back toward your shin as far as you can control.
  • Slowly extend knee to ceiling until a slight stretch is felt. The upper thigh must remain stationary without allowing the spine to move.
  • Hold for 20-30 seconds, repeat for 2-3 reps then switch legs.
  • Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt.

LAT - KNEELING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position client in kneeling position as pictured.
Movement :
  • With one arm at a time, reach out, turn palm down (externally rotate the shoulder), push the lower back up (lumbar flexion).
  • When first resistance barrier is felt, hold for 20-30 seconds.
  • Repeat for 2-3 repetitions then switch arms.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Personal Training on the Net 1998 ­ 2020 All rights reserved