Sitting Stretches

Lynn Difley

While I am not a fan of prolonged sitting, I know all too well that many times those of us who live and travel in an RV are destined to spend more than our share of time in a sitting position. So are those who work at a desk or computer, and so I’d like to offer a few stretches to at least help alleviate some of the stiffness and soreness that comes from spending too many hours seated. The most efficient way to do these exercises is on a frequent basis; don’t wait till you are so stiff you are aching to do your stretching. I recommend every hour or two, especially if the drive is stressful. Naturally, these moves are not for the driver, unless you pull over to the side of the road to do them.

Do each stretch gently and smoothly, breathing deeply, holding for 15-30 seconds while continuing to breathe deeply and slowly.

Neck stretch: sit up tall with shoulders relaxed, back lifted and straight. Let your left ear drop toward your left shoulder and hold. Allow the weight of your head to carry the stretch deeper as you inhale and exhale. Roll your head toward the chest and hold it down, again breathing slowly and deeply as you feel the neck muscles stretch. Then roll your head back up toward the right and bring the right ear to the right shoulder, hold and relax.

Chest stretch: Bring your hands behind your back and interlace your fingers, straighten your arms. Tighten the muscles of the shoulder and upper back and gently lift the hands up and away from your body. Keep the back straight and the shoulders pressed down and relaxed.

Triceps, back of the arm stretch. Sit up tall, touch the left fingertips behind the right shoulder. Reach the fingertips behind the spine, using the opposite arm to apply gentle pressure, to assist the stretch. Keep the shoulders down. Repeat with the other side

Shoulder and upper back stretch: Sit up tall; bring your left arm across your chest, holding it below the elbow with the opposite hand. Keep the shoulders down. Breathe deeply, pressing gently to assist the stretch. Repeat on the other side.

Wrist and biceps stretch- sit up straight, extend the left arm in front of you, palm facing outward, fingertips pointing downward. Use your right hand to apply gentle pressure to the hand, as if pulling the fingertips toward the elbow. Keep shoulders back and down. Repeat on the opposite side.

Wrist and forearm stretch. Sit up tall, extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply gentle pressure to the hand, as if pulling the fingertips toward your shoulder. Keep shoulders relaxed and down. Repeat on the opposite side.

Torso stretch- sitting up tall, clasp hands together and raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply exhale and hold the stretch. Bend right to left from the waist to further stretch the torso and sides of the waist.