October 17, 2017

Undo sitting with this hamstring stretch

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.

Stretch for Relaxation

Get Fit Quick Tip:

Seated Hamstring and Low Back Stretch

Ease muscle tension at the end of the day with this full body stretch. Begin seated on the floor with both legs out straight in front of you. Cross your right ankle over your left ankle and walk your hands forward, tuck your chin to your chest and bend forward from your low back. Hold for 2 to 3 deep breaths, then release. Next, cross your left ankle over your right ankle, walk your hands forward and ease into the stretch. Hold for 2 to 3 deep breaths, then release.

 

*Consult your physician before performing exercise.

At-Your-Computer Stretch

Get Fit Quick Tip:

Palm-Down Wrist Stretch

Un-do your computer work with this every day wrist stretch. Here’s how:

Extend your right arm forward with your palm facing down and your elbow straight. Curl your fingers down and in. Gently hold your right hand with your left hand if more comfortable. Hold for 10-30 seconds, then release. Next, extend your left arm forward and curl your fingers down and in.

 

*Consult your physician before beginning exercise.

Seated Stretch Made Easy

Get Fit Quick Tip:

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

 

*Consult your physician before performing exercise.

Feel-Good Leg Stretch

Get Fit Quick Tip:

Standing Hamstring Stretch

Do this feel-good leg stretch after your next walking or running workout. Here’s how:

Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.

 

*This stretch is for those without injury or balance concerns.

Seated Stretch

Get Fit Quick Tip:

Seated Hamstring/Low Back Stretch!

To reduce muscle tension in your back and legs, do this seated stretch. Here’s how:

Begin seated with your feet flat. Inhale, and walk your hands down your legs to the floor. Exhale, and walk your hands back up your legs to return to your seated upright position.

*Consult your physician before performing stretch. This stretch is not for those with injury concerns.

Standing Side Stretch

Get Fit Quick Tip:

Standing Side Stretch

Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release.  Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.

 

*Consult your physician before performing exercise.

All-in-One Shoulder Stretch

Get Fit Quick Tip:

Shoulder Stretch!

Stretch your shoulders to alleviate upper body muscle tension. Extend your right arm straight up overhead, and then bend your elbow and place your hand behind your head. Next, reach your left hand down and around your body to your low back. Walk both hands toward the center of your back. Keep your torso upright and your shoulders down and back. Hold for 10-30 seconds, then release. Repeat the stretch with your left arm overhead, and your right arm by your low back. Hold for 10-30 seconds, then release. Never stretch into pain.

 

*Consult your physician before performing exercise.

 

Straighten Up Your Posture

Get Fit Quick Tip:

Straighten Up Your Posture with Wall Snow Angels!

Doing range of motion exercise is effective in reducing muscle tension. Range of motion also works to realign posture after sitting at your desk all day. Range of motion means continuous gentle pain-free movement which can be less strenuous that a stretch hold, especially when muscles are tight. Here’s how to begin:

Stand with your back against a wall. Place both arms along side your body against the wall, with your palms forward. Bend both elbows and slide both arms up the wall about six inches, feeling a gentle stretch across your chest and front shoulder. For intermediate exercises with a good comfortable stretching base, stop when your elbows are about shoulder-level. If you’re new to exercise, stop when your hands are shoulder level. Repeat this moving range of motion 5-8 times.

 

*Consult your physician before performing exercise.

Ease Tension with this Back Stretch

Get Fit Quick Tip:

Ease muscle tension with this Back Stretch!

Leave muscle tension at the office with this total back stretch. Begin on your hands and knees on the floor. Inhale, tuck your chin into your chest and round your back. Exhale, lift your chin and arch your back. Repeat 3-5 times.

*Consult your physician before performing exercise. This stretch is for those without injury concerns.