If you are someone who works from home, you’ve probably been told that daily stretching, is very important for your muscles. It’s not hard and requires about 10-15 minutes of your time?
General notes:
• Hold each stretch for about 15 – 30 seconds.
• Do not over stretch. Know your limits and avoid straining yourself.
• Take a long, deep breathe before going into a posture and slowly exhale while arriving in any pose to maximize your potential as you setup to hold a stretch.
1. Quad Stretch
• Stand straight upright. Bend one leg back & grab top of foot.
• Pull your foot toward your lower body, keeping your bent knees aligned with each other.
• Push hips forward, if comfortable, to deepen stretch.
• For support, hold a wall.
• Repeat with your other leg
2. Hamstring Stretch
• In a seated position, extend one leg. Bend the other into your inner thigh.
• Using your arms or a strap, reach for your toes.
• Be sure to bend and reach from the hips, keeping your back straight. This will avoid strain in your back.
• Lower your chest toward your knee until you feel a stretch.
• Repeat for both legs.
3. Thigh Stretch
• Sit on the floor with ‘butterfly’ legs an upright position.
• Bend your knees so the soles of your feet touch each other.
• Grab both feet with you hands.
• Gently lean forward putting pressure with your elbows on your knees.
• Slowly push deeper to extend the stretch.
4. Shoulder & Upper Back Stretch
• Stand upright or sit with your legs at a 90 degree angle.
• Stretch your arms over your head and clasp your hands together.
• With straight arms, gently sway your grip from side-to-side.
• Repeat the motion, pressing your arms up away from your body.
5. Tricep Stretch
• Raise one arm above you. Bend that arm at your elbow and position your forearm near the back of your head.
• Gently, with the other hand, push down at your bent elbow.
• Ease into pressure to extend the stretch.
• Repeat on the other side.
6. Shoulder Stretch
• Position one arm across the front of your body, extended.
• Gently, using your other arm, pull your extended arm toward you to deepen the stretch.
• Repeat on the other side.
7. Side Stretch
• Raise one arm straight above you over your head.
• Place your other hand on your hip.
• Gently, lean your upper body and raised arm toward the side with your hand on your hip.
• Take deep breaths and release your breath as you lean further.
• Repeat on both sides.
