It’s been a long week, it is cold outside and you don’t feel like doing much of anything, right? Join the club. You don’t have to stress about your workout. At the end of the week maybe you just need a good stretch!
- Improved flexibility occurs when the muscles are warm, never stretch a cold muscle. March in place and step side to side to get your blood pumping to warm the muscles.
- Hold each stretch for 20-30 seconds. Only stretch until you feel mild tension, you don’t want to over stretch.
- Breathe while stretching. Taking deep breaths will assist in relaxation.
- You should stretch 2-3 times per week.
Complete the following stretches to de-stress and relax your muscles. Worksite wellness can be easy by simply taking a moment to stretch at your desk!
Chin to Chest: Seated or standing, look straight ahead and slowly drop chin to chest. Hold, and return to starting position.
Ear to Shoulder: Seated or standing, look straight ahead and slowly drop your head to one side toward the shoulder. Hold and slowly move to the other side.
Upper Back and Rotator Cuff: Raise arms out in front of the body at shoulder height, place hands together. With your palms out, push away from your body until you feel the stretch across your shoulder blades.
Tricep and Shoulder: Stand with arms overhead. Bend one arm at the elbow reaching behind your head toward the middle of your back. With the opposite hand, gently pull the elbow to the point of tension. Switch arms.
Inner Thigh: Sit on the floor with soles of feet together. Sitting straight up, keep your shoulders back with chest and chin up. Press knees towards the floor to the point of tension.
Hips and Glutes: Lie on your back with both knees bent. Cross one leg over the opposite thigh, grasp the back the thigh and gently pull the leg towards you. The stretch should be felt on the outside of your hip and glute. Switch legs.
Lying Quadricep: Lie face down on the floor and bring your right foot up towards your glute. Grasp the foot with the right hand and gently push your foot into your hand to feel the stretch in the back of your leg. Slowly release and repeat on the left side.
When it comes to relaxation and stretching, what do you prefer... simple stretches or an organized class such as Yoga?