August 25, 2019

Ease Low Back Soreness

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.

 

Post-Workout 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.

 

How to Improve Shoulder Flexibility

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.

Neck tension slowing you down?

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.

 

Ease-Tension Stretch

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.

End-of-Day Stretch

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.

 

Relaxation in 3 by Nicole Bryan

Night-Time Stretches for Relaxation

Next time you’re stressed out or can’t relax to sleep, try the following stretches for relaxation. Hold each stretch for 15-30 seconds and continue breathing at your own relaxed pace throughout the stretches.  Perform each stretch two times. (Consult your physician before performing exercise. Discontinue stretching if painful)

 

 

1.    Inhale drawing a single knee towards your chest.  Exhale and release the leg to the floor.  Inhale while drawing the other leg into your chest.  Exhale and release the leg to the floor.

 

2.    Move into the crawl position (on your hands and knees) Inhale rounding your back up to the ceiling.  Exhale let your belly button fall to the floor.

 

3.    Inhale while in the crawl position; exhale sitting back on your heels and dropping your chest to the floor and reaching your arms forward.

 

Notice the breathing and movements work together. Focus on breathing in good clean air and releasing your tensions with your breath out. You may simply blank your mind or focus on your breathing. You’ll feel relaxed instantly!