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  • Writer's pictureAnam

Feeling Great - 15 Minute Body Stretch

These simple stretches will help you to distress your body and regulate the flow of energy in your body in less than 15 minutes.


Stretching has been shown to increase serotonin levels — i.e. the hormone that helps stabilize our mood, reduce stress, and overall makes us feel good — which causes a decrease in depression and anxiety.


This is why more and more organizations that are employee wellness friendly are introducing office yoga in their employee wellness initiatives. So we thought why not bring you some easy and fun body stretches that you can practice from the comfort of your office desk or can practice at home anytime.



Easy Pose Side Bend

Illustration of woman doing easy pose side bend

Side bends are good for increasing mobility and flexibility in the lateral body. This exercise will help you to stretch and open the muscles between the ribs. It will also help you to improve your posture and increase your lung capacity.


How to do it?

  • Start with sitting comfortably tall in your office chair or on the floor if possible (crossed-legged).

  • Take three deep breaths.

  • Gently interlace your fingers and take your hands above your head towards the ceiling.

  • Turn both your hands inside out, (the soft part of your hands towards the ceiling).

  • Stretch up and then to the right side, breathe deeply a few times.

  • Come back to the center, and change the interlace of your fingers.

  • Repeat on the other side.

Illustration of woman doing seated chair twist

Seated Chair Twist

Sitting at your desk for too long can stiffen your back muscles. This simple seated twist will improve your spine mobility and spine health. Also, the act of creating space between each vertebra enhances the feeling of being energized and aids digestion.


How to do it?

  • Start with sitting comfortably tall in your office chair, lengthening your spine but do not tense your muscles.

  • Take three deep breaths.

  • Turn to your right side and wrap your right arm around the chair.

  • Look at your right shoulder and take three deep breaths.

  • Repeat on the other side.

Illustration of a woman doing seated chair twist with hip stretch

Seated Chair Twist with Hip Stretch

This stretch is quite similar to the last one, with the difference of having your knee bend and your foot on the chair. Along with the shoulder and torso, this stretch will help you to stretch and lengthen your outer hip muscles. Just like all the other stretches, you can practice this in your chair or on the floor.



How to do it?

  • Start with sitting comfortably tall in your office chair, or on the floor.

  • Take three deep breaths.

  • And bend your right knee, placing your foot on the chair.

  • Turn to your right side and wrap your right arm around the chair.

  • Hook your left arm around your right knee, and pull your knee gently towards the left.

  • Look at your right shoulder and take three deep breaths.

  • Repeat on the other side.

Illustration of woman doing seated figure four stretch

Seated Figure Four Stretch

Our hips tend to become very tight when we sit for too long. This stretch is great for hip mobility and releasing tension from the tendons in the lower body. This will also feel good for your calf muscles and inner thighs. And that added bent at the end will also release the tension in your sacrum area.


How to do it?

  • Start with sitting balanced on both hips in your chair.

  • Take three to four deep breaths.

  • Bring your right foot and place your right ankle on top of your left knee.

  • Slowly start to bend forward towards your knee, and go as far as you can.

  • Hold for a few breaths and enjoy that awesome stretch.

  • Come back to the center and repeat on the other side.



If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.



Anam Anjum Wellness Consultant +971 52 629 9656 anam@hermenow.com almawellbeing.com


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