Sitting Occupation Pain Relief Stretch Routine

Stretch Routine:

1. Side of Neck Stretch:
   • Feet shoulder-width apart, pelvis square to the ground, hips under shoulders.
   • Ears over shoulders, nose straight ahead.
   • Tilt right ear to right shoulder without letting the nose point down.
   • Rotate the nose up to the left for additional stretch.
   • Option: Hold arms behind you for more stretch of the front neck and chest.
   • Repeat on the other side.
2. Front of Chest Stretch:
   • Right arm perpendicular to the ground, hook hand onto a wall for support.
   • Extend fingers backward to stretch forearm and hand.
   • Feet planted square on the ground.
   • Rotate body away from the side being stretched, including neck.
   • Repeat on the other side.
3. Rotator Cuff and Back of Shoulder Stretch:
   • Right arm across the body, keep it parallel to the ground.
   • Grab elbow with the left hand and pull it close to the body.
   • Turn torso, face, and neck in the direction fingers are pointing.
   • Repeat on the other side.
4. Side of Spine Stretch:
   • Legs wider than shoulder-width for stability.
   • Left hand on the left lateral leg or hip.
   • Right arm straight up, lean to the left side, arm pointing to the left.
   • Repeat on the other side.
5. Front of Leg (Quadricep) Stretch:
   • Stand holding a wall with the right hand.
   • Pull left heel to buttock, grab the front of the ankle with the left hand.
   • Hold foot and heel as close to the left buttock as possible.
   • Repeat on the other side.
6. Hip Flexor Stretch:
   • Right hand on a chair for support.
   • Pull left leg back, thigh closer to parallel to the ground.
   • Hinge at the waist and move forward, creating a “T” shape with the body.
   • Repeat on the other side.
7. Wrist Extensor and Flexor Stretch:
   • Arm straight, elbow locked.
   • Push wrist down, pull forehand toward the body, fingers straight.
   • Hold until the burn/stretch goes away.
   • For flexors, pull fingers up, push palm forward, pull fingers back toward shoulder.
   • Hold for 30 seconds or until the burning goes away.
8. Hip and Spinal Stretch:

• Sit on the ground, legs out in front.
• Bend left leg, lift left foot over right knee, rest foot flat on the ground.
• Turn upper body to the left, hook right back of elbow on the outside of the left knee.
• Ensure face, neck, upper back are all twisted to the left.
• Use right elbow on the left leg for leverage, deep breathing.
• Hold longer if needed.

Additional Tips:

• For more pain relief and inflammation reduction, try the Muscle Care roll-on product.
• Continue the pain-free journey by accessing the full stretching series.