$Seated camel \u2013 press hands into waist/lower back as you lean back$

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

$Body lift (chair needs arms) \u2013 hands on chair arms, feet planted, lift body off chair$

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

Seated twist

$Chair pose \u2013 hands extended up and out in front shoulder width apart, lift hips off seat if possible$

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

$Seated forward fold \u2013 feet planted, knees bent, hands on table or hips, lead w/heart$

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

$Seated cow \u2013 palms on table, arms bent, then arch back and look up slightly$

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

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

$Seated calf/hamstring stretch \u2013 one leg bent, one straight with toes toward ceiling, bend forward at waist$

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

$Seated hip stretch \u2013 Ankle on top of opposite knee$

Seated hip stretch – Ankle on top of opposite knee

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.

$Forearm stretch \u2013 with straight arms pull back of hand toward body$

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

$Hamstring stretch \u2013 Put one leg in front with toes up to the ceiling, bend at the waist$

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

$Inner thigh stretch \u2013 Lunge sideways and keep opposite leg straight$

Inner thigh stretch – Lunge sideways and keep opposite leg straight

$Illiotibial stretch \u2013 Cross one leg in front of the other. Lean sideways toward the front leg$

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

$Quad stretch \u2013 Knees together, pull one leg up behind you and hold onto foot$

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

$Chest stretch \u2013 Interlace hands behind body and straighten arms$

Chest stretch – Interlace hands behind body and straighten arms

$Chest stretch \u2013 Interlace hands behind body and straighten arms$

Chest stretch – Interlace hands behind body and straighten arms

$Shoulder circles \u2013 fingertips on shoulders, bring elbows together and lift in front of you, bring elbows up and separate, then out to the side to return to start position$

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

$Shoulder stretch \u2013 pull one arm across body at shoulder level. Use other hand to pull arm toward body.$

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

Eagle arms-wrap your arms and hands pressing palms together

$Side lean \u2013 One hand on hip, reach the other hand straight up in the air and lean towards the other hand$

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

$Standing twist \u2013 w/ fingers interlaced press palms down with straight arms, turn shoulders to right, then left$

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

$Tree pose \u2013 place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead$

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

$Modified Tree pose \u2013 place foot against opposite ankle or calf, knee to side, palms to heart, then hands overhead$

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

$Triceps stretch \u2013 place one hand on back behind neck with elbow extended straight up in the air. Use other hand to push down on elbow$

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

$Upper back stretch \u2013 Interlace hands in front of body with arms straight out. Tuck head in between arms.$

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

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.