![]() ![]() But maybe you’re struggling to find the time when you hardly have a moment to yourself. You might have read about how vital self-care can be to combat stress and improve our mental and physical health. And sometimes, we spend late nights fretting about a performance review or how to juggle work with family responsibilities. We spend a lot of time sitting and slouching at our desks, which can increase back and shoulder pain. Our work lives can wreak havoc on our health if we’re not careful. Hold this for five slow, deep breaths, then come up through center and repeat on the other side.Do you find your shoulders ache at the end of the day? Or maybe you’re stressed out about meeting a deadline for a challenging project? Pull the naval in towards the spine to support the low back. Clasp the hands at the top and lean over towards the left to stretch the right side of your body. ![]() Keep the feet firmly planted on the ground and parallel with one another. While standing, reach the arms up towards the ceiling. Especially if you sit in a desk chair all day with less-than-stellar posture. Stretching the side waist not only allows for more room for the internal organs, but also just feels really good. Hold for five slow, deep breaths and make sure to flex your right foot to protect the right knee. Cross your right ankle over your left thigh and sink down slowly until you feel a stretch in the right glute. To stretch these muscles, you can stand (or sit). That’s why stretching them out daily is important to keep the lower body limber and loose. The muscles of the butt can get tight from sitting too much, too. To come up to standing, slowly roll up the spine up one vertebrae at a time, pulling the naval in towards the spine to support your low back. Feel free to shake your head yes and no, sway your arms to the right and left, or stay still. Bend one knee and then bend the other knee while breathing in and out through the nose. Reach the arms down towards the ground and let them hang like floppy wet noodles. To stretch the hamstrings, all you have to do is stand up and bend forward at the waist. The muscles in the backs of the legs become shortened due to sitting and a sedentary lifestyle. Pull your left foot towards your glute, and keep your left knee reaching towards the midline of the body. While standing, simply bend your left knee and reach your left hand back towards your left foot. If this is impossible, that’s okay! Move into the standing quad stretch instead. If you can reach, pull the left toes towards your left glute to feel a stretch in your left quad. From the low lunge, when your left knee is on the ground and your right foot is forward, twist to the right and reach for the left toes with your right hand. ![]() You can perform this stretch from the low lunge position or standing. Hold this for five slow, mindful breaths, and then switch legs. Place your hands on either side of the right foot, and breathe in through the nose then out through the mouth slowly. Lower down onto your left knee, and make sure that your right knee is over your right ankle. ![]() Step your right foot forward and your left foot back with your feet as wide as your hips. This stretch opens up your hip flexors to help alleviate tension and tightness in the low back and front of the hips. Here's why you should consider it exercise. Stretch it out Stretching is more than a cool down. ![]()
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