Fit Body:
Standing Low Back Stretch
Ease low back soreness that comes from sitting for too long. Take a break, stand up and do this low back stretch. Bend forward placing your hands on your knees. Keep your weight centered. Tuck your chin into your chest, inhale and round your back. Next, exhale, lift your head and arch your back. Perform 3-5 repetitions moving at your regular breathing rate.
*Consult your physician before performing stretch.
Get Fit Quick Tip:
Seated Straddle Stretch
Add this post-workout stretch into your routine and feel the full body benefits. Begin seated with your legs wide. Sit up tall, inhale and reach up with your right hand. Exhale and gently reach your hand toward your left, bending your torso. Hold for 10 seconds, then release. Next, inhale and reach up with your left hand. Exhale, and gently bend to your right side. Hold for 10 seconds, then release.
*Consult your physician before performing stretch.
Get Fit Quick Tip:
Seated Hamstring and Back Stretch
Do this full body stretch for relaxation at the end of every day. You’ll decrease muscle tension to breathe and move easier. Here’s how
Sit down with your right leg straight out to the side of you. Bend your left knee and tuck your left foot to the inside of your right knee. Next, lift your left arm straight up and bend your torso over your right leg. Hold for one inhale and one exhale, then release. Repeat with your left leg straight out, reach up with your right arm and bend over your left leg. Inhale and exhale. Release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Overhead Tricep Stretch
Improve shoulder flexibility to make your daily activities easier. You’ll also be able to maintain proper posture and alignment, therefore decreasing upper back and neck tension. Here’s how:
Lift your right arm. Reach behind your head and place your hand on the back of your neck (or upper back). Use your left hand to apply gentle pressure for more of a stretch. Hold for 10 seconds, then release. Repeat with your left arm.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Cat Back Stretch!
At the end of a long day, do this stretch to relax your muscles, and your mind. Here’s how:
Begin on the floor, on your hands and knees. Inhale, pull your belly button up and round your back. Exhale, and return to your starting neutral spine position. Repeat two to three times allowing your breathing rate to determine your stretching pace.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Lying Hamstring Stretch!
Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:
Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.
*Always consult your physician before beginning exercise.
Get Fit Quick Tip:
Mid-Foot Stretch!
After your next run, do this stretch to ease sore feet and tired legs. Here’s how:
Place the ball of your foot on a object about 4 inches off the floor such as a curb, foam roller or small step. Keeping your heel on the ground and ankle straight, slowly transfer your weight onto the ball of your foot. You should feel a slight stretch along the bottom of your foot. Hold for 10-30 seconds, then release.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Corner Stretch!
Stand facing a corner. Step forward with one foot and place your forearms on the wall, with your elbows slightly lower than shoulder level. Gently lean forward, feeling a stretch across your chest and front shoulders. Hold for ten to thirty seconds.
*Consult your physician before beginning 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.
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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