Get Fit Quick Tip:
Single Knee to Chest Stretch
Stretch Break: To ease lower body tension, perform this stretch. Lie on your back with both legs straight on the floor. Using both arms, gently pull your right knee in toward your chest. Hold for 10-30 seconds, then release. With both arms gently pull your left knee into your chest. Hold for 10-30 seconds, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
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.
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.
Perform these easy stretches to relieve work-day stress and ease your body (and mind) into relaxation of evening-time. The following stretches are for those without injury. Please consult your physician before beginning this or any exercise program.
Single Knee to Chest Stretch. Lie on your back. Inhale; Extend both legs straight on the floor. Exhale; Pull your right knee in toward your chest. Inhale;Release your right leg. Exhale; Pull your left knee into your chest. Release your left knee back to the floor.
Hamstring Stretch. Lie on your back. Inhale; Extend your right leg straight up, perpendicular to the floor. Exhale; Hold ten to twenty seconds. Change leg position; extend your left leg straight up, perpendicular to the floor and hold.
Figure 4 Stretch. Lie on your back. Inhale; Cross your right ankle onto your left thigh, pull both legs off the floor and in toward your chest. Exhale; Hold ten to twenty seconds. Change leg position; place your left ankle on your right thigh, pull both legs in toward your chest.
Cat-back Stretch. Begin on your hands and knees on the floor. Inhale; Round your back up. Exhale; Arch your back.
Standing lunge stretch. Standing, inhale and step your right foot back about three feet. Keep both feet flat on the floor and pointing forward. Exhale; Bend your left knee and hold ten seconds. Change leg positions; step back with your left foot back about three feet, keeping both feet flat and pointing forward, bend your right knee and hold ten seconds.
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