Get Fit Quick Tip:

Lying Hamstring Stretch

Sitting most of the day? Do this hamstring stretch to ease lower body and lower back tension. Lie down on the floor on your back. Extend your right leg straight up with your heel toward the ceiling. Place a strap or belt securely under the arch of your shoes to assist your stretch. Keep your shoulders and hips on the floor. Hold for 10 seconds, then release. Next, extend your left leg straight up toward the ceiling. Place the strap or belt securely under your arch. Hold for 10 seconds, then release.

*Consult your physician before performing stretch.

Undo sitting with this hamstring stretch

Get Fit Quick Tip:

Ease neck tension with this simple stretch!

Sitting at a desk all day? Do this neck and shoulder stretch to ease muscle tension.

Begin by pulling your shoulders down and back. Inhale and drop your right ear toward your right shoulder. Place your left hand on your left shoulder to build awareness of your shoulders being straight and level. Exhale, count to 10. Release the stretch. Repeat by first pulling both shoulders down and back. Next inhale, drop your left ear toward your left shoulder. Place your right hand on your right shoulder. Exhale, count to 10. Release the stretch.

*Consult your physician before performing exercise.

Neck tension slowing you down?

Chest and Front Shoulder Stretch!

If you sit at a computer most of the day, or are hunched over a desk for hours on end, do this stretch a few times every day:

Inhale and lace your fingers behind your head. Exhale, pull your shoulders down and back, and elbows wide. Hold for a count of 10, then release.

Not only does this stretch ease tension in your neck due to pulling your shoulders back correcting posture, but you’ll also decrease low back tension due to sitting up straight with your spine aligned and upright.

*Consult your physician before performing exercise.

Sit a desk all day? This stretch is for YOU!

Stretch!

Ease your sore muscles from sitting all day with this Bend-Forward stretch.

Here’s how to do it: Sit forward in your chair with your feet hip-width apart and flat on the floor. Place a rolled up towel or coat on your lap to act as a buffer from bending too far forward. Tuck your chin to your chest. Inhale and place your hands on your thighs. Exhale and walk your hands down your legs until you feel a gentle stretch. Inhale again. Exhale and slowly return to your seated upright position.

*Always consult your physician before performing exercise.

End-of-Day Stretch

Get Fit Quick Tip:

Stretch!

If you’re on your feet all day, try this simple Calf Stretch to ease sore feet.

Use a step or a curb, or on any stable platform that is about two inches off the floor. Place your right foot flat on the step, hold on for balance. Place the ball of your left foot on the step with your heel hanging off. Slowly drop your left heel, feeling a gentle stretch in the left calf.  Hold for ten to thirty seconds. Release the stretch. Repeat with your left foot flat on the step and your right heel hanging off.

*Always consult your physician before beginning exercise.

Sore Feet?

Take regular breaks. Taking a “stand-up” break every two hours will decrease muscle soreness from decreased circulation.

Change or shift your position often. Obviously, this is limited when seated. However, you can reset your posture often. For example, slide back in the seat if you’ve scooted forward. Sit up straight if you’re slouching.

Move your extremities often. That means wiggle your toes in your shoes, move your fingers, and circle your wrists and ankles if you’re able. Break up the monotony of sitting motionless for hours on end.

Stretch. Try the following upper body stretches to relieve muscle tension caused by traveling long distance. The following exercises may be done standing or seated.  Hold all stretches for 10-30 seconds. Make sure you’re breathing comfortably through each stretch. Stretch to mild tension, not pain. As always, consult your physician before beginning any exercise.

Lace your fingers behind your body. Pull your shoulders down and back; slowly extend your elbows pulling your hands toward the floor, and then pull your shoulder blades together.

Reach both arms straight up overhead. Keeping your weight centered, slowly reach to your right, then reach to your left.

Lace your fingers behind your head, pull your shoulders down and back pinching your shoulder blades together; and then pull your elbows wide.

Pull your shoulders up toward your ears, then release.

Pull your shoulder blades together, then release.

Pull your shoulders down, tilt your right ear toward your right shoulder. Release and repeat, tilting your left ear toward your left shoulder.

Pull your shoulders down; rotate your chin toward your right shoulder. Release and repeat by rotating your chin toward your left shoulder.

Make a loose fist with both hands, slowly extend your fingers.

*Disclaimer: Results may vary from person to person.

Ease Muscle Tension by Jennifer Austin