Here are some simple alterations to progress the routine and make the stretches slightly more vigorous.
When progressing a lat and/or pec stretch a thick exercise band is ideal. When stretching the right side, the right hand is held on top of the left while gripping on to the band. The aim is to feel a stretch along your side, into your lower back. Shift your hips to the side in order to feel the stretch.
Maintain grip of the band with one hand and rotate “away” to feel a stretch in your pectoralis. Be careful not to over-stretch.
Bilateral hamstring stretching can be done using the “legs up the wall” stretch. Often used by athletes during periods of recovery, this stretch improves circulation flushing waste products from your legs into your lymphatic system. Keep your lower back flat on the floor and only move as close to the wall as you are able to keep your legs straight.
McKenzie extensions can be done laying down- easier in a home office than the work environment! Same as in the standing version, relax your stomach and use your upper body to do the movements. Hold for up to 10 seconds and extend your arms to increase the stretch.
Exercise bands can be purchased HERE.