It's the anniversary of Covid-19 and we are still working from home hunched over the computer or a device for up to 12 hours a day. Did you know the latest recommendation for a healthy back is to make sure you stand up and move around after 50 minutes? Your body is screaming at you for relief. It's TIME to GET MOVING.
What is happening? The spine is getting compressed, wrists are being overworked, hip flexors are continuously in a shortened state, shoulder tension is increasing from being rolled forward, your neck is out of alignment, and jaw tension is building..... Sound familiar?
Let's do something about it, together! GET OUT OF YOUR CHAIR. STAND TALL. AND REMEMBER - IF ANYTHING "HURTS" DON'T DO IT! Move on to the next stretch. All stretches should be mild.
1. Shoulder rolls - lift both shoulders up to your ears, release them slowly with an exhale. Repeat this 10 times. Lift both shoulders half the distance now and roll them backwards so the shoulder blades almost touch each other. Repeat this 5 times.
2. Arm lifts - arms hang by your side, turn the hands so the palms face forward (your thumbs are facing up). Circle the arms up from your side so the thumbs end up aligned overhead over your ears or shoulders. Exhale and slowly lower down. This will help move those shoulder blades into a rotation to help alleviate the neck muscles. Repeat this 5 times.
3. Chest openers - place the palms together in a prayer pose, thumbs at the sternum, keeping the palms together push the hands away from your body so you are pointing your fingers ahead of you. Slowly separate the hands (keeping the arms at shoulder height) and move the arms behind you so you feel a stretch across your chest. Squeeze your shoulder blades together. Bring the hands all the way forward so the hands meet again. Repeat 4 more times.
4. Head nods -relax your hands on your thighs. Gently tilt the right ear towards the right shoulder (exhaling as you move), then return to normal position. Repeat on the left side. Repeat both sides 3-5 times.
Smelly underarm neck stretch - turn your head to the right, exhale as you drop the chin down like you are smelling your underarms, inhale as you lift up and return to neutral position (head faced forward).
Repeat on the left side. Repeat these stretches twice on each side.
5. Standing High Lunge Stretch to Standing Quadriceps Stretch - use the wall for balance. Make sure there is nothing behind you. Slide your right leg behind you until you are on you toes on the right foot. Bend the left knee slightly so it is in line with the ankle and push the heel of the right foot into the floor. Make sure your body is completely vertical. Breathe and hold the stretch for 30 seconds. Shift your body weight into your left foot the lift your right foot off the floor and towards your buttock. Grab the right ankle or right foot with the right hand. Try to bring the heel towards the buttock and hold the stretch for 30 seconds. Make sure your body is upright.
And be sure to BREATHE, breathing promotes relaxation of the muscle.
Repeat both stretches on the left leg.
6. Yoga Mountain with a back bend - stand with feet shoulder width apart. Place your hands on your hips so your thumbs are on the top of your buttocks and your finger tips are on your pelvis. Gently push the hips forward so the body weight moves from your heels to your toes. Gently come back to neutral so it feels like the body weight is back over the mid-foot/heel. Circle the arms up from the side of your body to the ceiling, circle them down and touch your toes or the floor, bending your knees. Slowly roll the spine all the way back up to standing. Roll the shoulders back, clasps the fingers behind the back (palms facing one another) and pull the hands down towards the floor, gently lift them upwards and away from your body. Do not force the motion. Breathe and hold for 30 seconds. Release the hands.
7. Back to work. Have a great day and watch this space!
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