Stay fit staying at your desk with these Power Stretches. This 2-Minute Learning slideshow is brought to you by Bajaj Allianz.

1. Learning on the Go!
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Stretches
A stretch a day, keeps the doctor away

2. Exercise 1- Vertical Stretch
Lift your right hand over your
head and stretch it. At the same
time stretch your left hand
towards the ground.
Do this for 8 – 10 seconds and
repeat with the other hand.
The red areas shows the places where you
would feel the stretch.

3. Exercise 2- Arm and Shoulder Stretch
Interlace your fingers and
straighten out your arms in front
of you. Push forward with the
right hand and pull back with
your left hand.
Feel the stretch in your arms
and then release.
Do this for 20 – 30 seconds.
Repeat with the other hand. Do
at least 2 times.

4. Exercise 3- Spinal Stretch
Put your hands on your hip.
Lean out towards the chair and
push forward from the hip
stretching your back. At the
same time arch your shoulders
behind and feel the stretch.
Do this for 10 – 15 seconds and
at least 2 times.

5. Exercise 4- Back Stretch
Sit with your left leg bent over
your right leg. Rest your right
hand on your left thigh for
support.
As you do this look over your
left shoulder for the stretch
feeling.
Do both sides and hold for at
least 15 seconds.

6. Stand Up!

7. Exercise 5- Deltoid Stretch
Interlace your fingers. Then, turn
your palms while extending your
arms upwards above your head.
Feel the stretch on the sides of your
arm and release slowly.
Do at least 3 times for 10-15
seconds.

8. Exercise 6- Back Stretch
Hold right elbow with left hand
and then gently pull elbow behind
head until a stretch is felt at the
back of the upper arm.
Hold stretch for at least 30
seconds. Do both sides.

9. Exercise 7- Shoulder Shrug
Raise the top of your shoulders
towards your ear until you feel a
slight tension in your neck and
shoulders. Hold this feeling of
tension for 3-5 seconds then relax
your shoulders downward into their
normal position.
Do this 2 – 3 times.

10. Exercise 8- Side Neck Stretch
This stretch is done with your hands
clasped behind your back. Tilt your
neck towards the right till you feel
a slight tension in the muscles of
your neck and your shoulder.
Do this 2 – 3 times and repeat for
the other side also.

11. One More!

12. Exercise 9- Praying Stretch
Press both your palms together
with a slight force and then push
downwards slowly keeping your
hands together. You will feel a
slight tension in your forearms and
wrists.
Do this for 10 seconds for 3 times.

13. Remember...
 Stretch slowly without any sudden movements
 Your breathing should be slow, deep and
rhythmic throughout the stretch
 If you feel any discomfort or pain you have
to ease your stretch a little

14. Learning on the Go!
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A stretch a day, keeps the doctor away

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