How to Stretch With Art in Indy

IUPUI University Library Fitness Working Group encourages physical wellness in the workplace. These stretches were designed for at or near desk locations but are easily adapted for the outdoors.

How to Stretch With Art in Indy
26 Steps
Supplies
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1
Seated camel – press hands into waist/lower back as you lean back

Seated camel – press hands into waist/lower back as you lean back

2
Body lift (chair needs arms) – hands on chair arms, feet planted, lift body off chair

Body lift (chair needs arms) – hands on chair arms, feet planted, lift body off chair

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3
Seated twist

Seated twist

4
Chair pose – hands extended up and out in front shoulder width apart, lift hips off seat if possible

Chair pose – hands extended up and out in front shoulder width apart, lift hips off seat if possible

5
Seated forward fold – feet planted, knees bent, hands on table or hips, lead w/heart

Seated forward fold – feet planted, knees bent, hands on table or hips, lead w/heart

6
Seated cow – palms on table, arms bent, then arch back and look up slightly

Seated cow – palms on table, arms bent, then arch back and look up slightly

7
Seated cat-palms on table, arms extended. Round back and let head curl in toward stomach

Seated cat-palms on table, arms extended. Round back and let head curl in toward stomach

8
Seated calf/hamstring stretch – one leg bent, one straight with toes toward ceiling, bend forward at waist

Seated calf/hamstring stretch – one leg bent, one straight with toes toward ceiling, bend forward at waist

9
Seated hip stretch – Ankle on top of opposite knee

Seated hip stretch – Ankle on top of opposite knee

10
Plank-lie face down resting on the forearms, palms in the floor. Push off the floor, raising up onto toes and resting on the elbow.

Plank-lie face down resting on the forearms, palms in the floor. Push off the floor, raising up onto toes and resting on the elbow.

11
Forearm stretch – with straight arms pull back of hand toward body

Forearm stretch – with straight arms pull back of hand toward body

12
Hamstring stretch – Put one leg in front with toes up to the ceiling, bend at the waist

Hamstring stretch – Put one leg in front with toes up to the ceiling, bend at the waist

13
Inner thigh stretch – Lunge sideways and keep opposite leg straight

Inner thigh stretch – Lunge sideways and keep opposite leg straight

14
Illiotibial stretch – Cross one leg in front of the other. Lean sideways toward the front leg

Illiotibial stretch – Cross one leg in front of the other. Lean sideways toward the front leg

15
Quad stretch – Knees together, pull one leg up behind you and hold onto foot

Quad stretch – Knees together, pull one leg up behind you and hold onto foot

16
Chest stretch – Interlace hands behind body and straighten arms

Chest stretch – Interlace hands behind body and straighten arms

17
Chest stretch – Interlace hands behind body and straighten arms

Chest stretch – Interlace hands behind body and straighten arms

18
Shoulder circles – fingertips on shoulders, bring elbows together and lift in front of you, bring elbows up and separate, then out to the side to return to start position

Shoulder circles – fingertips on shoulders, bring elbows together and lift in front of you, bring elbows up and separate, then out to the side to return to start position

19
Shoulder stretch – pull one arm across body at shoulder level. Use other hand to pull arm toward body.

Shoulder stretch – pull one arm across body at shoulder level. Use other hand to pull arm toward body.

20
Eagle arms-wrap your arms and hands pressing palms together

Eagle arms-wrap your arms and hands pressing palms together

21
Side lean – One hand on hip, reach the other hand straight up in the air and lean towards the other hand

Side lean – One hand on hip, reach the other hand straight up in the air and lean towards the other hand

22
Standing twist – w/ fingers interlaced press palms down with straight arms, turn shoulders to right, then left

Standing twist – w/ fingers interlaced press palms down with straight arms, turn shoulders to right, then left

23
Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead

Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead

24
Modified Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead

Modified Tree pose – place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead

25
Triceps stretch – place one hand on back behind neck with elbow extended straight up in the air. Use other hand to push down on elbow

Triceps stretch – place one hand on back behind neck with elbow extended straight up in the air. Use other hand to push down on elbow

26
Upper back stretch – Interlace hands in front of body with arms straight out. Tuck head in between arms.

Upper back stretch – Interlace hands in front of body with arms straight out. Tuck head in between arms.

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