Get Up. Move Around. Stretch!

Get Up. Move Around. Stretch!

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.