If you work in an office or at a desk then you need to add this quick 5 minute stretch and self massage routine to your day! Sitting at a desk for an entire workday can be surprisingly rough on the body, so it’s important to take your breaks when you can, and this break is so simple to do. Be sure to read through the full directions below. Please note that this video is sped up X2, so be sure to take your time with it. 

If you want to kick this up a notch you can also add a posture corrector to your day. You can find one of my favorite recommendations HERE. Posture correctors are amazing reminders to help keep those shoulders back. I recommend wearing this an hour to two hours a day, but be sure to work up to this. If you have never worn one before, break up this time into 10-20 minute increments and add on as you begin to feel comfortable.

Here are the full directions to follow:

• Temple massage - using soft fingertips, gently massage the temporal region working in one direction for 5 seconds and then reversing for another 5 seconds.

• Jaw massage - gently massage the jaw working in one direction for 5 sec. and then reversing for another 5 seconds.

• Front of neck stretch - place hands at the collar bone, tagging weight in the elbows and sending the gaze up. Hold for 10 seconds, then send the gaze to the left, hold for 10, then to the right hold for 10.

• Side of neck stretch - anchor one arm into the bottom of the seat. Place the other hand to the top of the head, guiding that ear down towards the same side shoulder. Hold for 10 seconds. You can roll the head forward and backward for extra intensity. Repeat on other side.

• Flexor/Extensor Stretch -  put your hand out as if you’re saying stop, gently pull back the fingers for 10 secs. Flip the fingers/hand down, gently pull the hand, rolling the elbow crease up towards the ceiling, hold for 10 seconds. Repeat on the other side.

• Pec Stretch - Hook the arm at a 90° angle on a door frame, and walk or lunge through the door, being careful not to twist open as this can put stress on the shoulder joint. Hold for 30 seconds, repeat on the other side.

• Hip Flexor Stretch - Using your desk chair for balance, move into an easy lunge with the supporting leg closest to the chair, tuck the pelvis, raise the outside arm up and gently lean open toward the chair. Hold for 30 seconds, repeat on the other side.

• Piriformis Stretch - sitting at the edge of your chair place one ankle over the opposite knee and hold. For more intensity you can press into the bent knee, for even more intensity, press into the bent knee and hinge forward at the hips keeping the upper back straight. Hold for 30 seconds repeat on the other side.

Hope this helps, be sure to tag a friend who works at a desk too!