Clear a space on your desk. You might want to pad the edge. Turn the chair away from the desk (stable chair preferably) and move it far enough away for you to be able to stand fully upright, hold onto it and place the front of your ankle on the desk behind you without too much compression into the knee.
Breathe in to prepare and draw the bent knee in towards the other leg. Breathe out and tilt your pelvis under and draw it towards to the chair in front. Your goal is to move your pelvis forwards to leave your thigh further behind. Breathe in to return and repeat 3-5 times before swapping sides.
Watchpoints: aim to have your hips level, your pelvis level and your spine long and upright. Avoid letting the bent leg wander out to the side. If your hamstring (back of the leg) cramps, stop and do the hamstring release and try again. Do not do if you have a quadricep or patellar tendinopathy and always avoid compressing your knee joint beyond comfort. If it hurts, stop and consult us.
