February 24, 2018

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.

Post-Cardio Stretch

Get Fit Quick Tip:

Kneeling Hip Stretch

Do this Kneeling Hip Stretch after logging a cardio workout. Here’s how to start:

Begin kneeling on your right knee, with your left foot forward and flat. Keep your torso upright and straight. Let your hips fall forward, feeling a gentle stretch in your right front thigh. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee with your right foot forward and flat. Let your hips fall forward. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

 

Standing Hip Stretch

Get Fit Quick Tip:

Standing Hip Stretch

Do this post-run standing stretch to ease tired legs.

Stand on your right leg only. Cross your left ankle over your right knee, bend both hips and sit back into the stretch. Hold on for safety and balance. Hold the stretch for 15-30 seconds, then release. Repeat crossing your right ankle over your left knee, bend both hips and sit back feeling a gentle stretch in your tights and hips.

 

*Consult your physician before performing exercise.

Your Posture: Avoid the Hunch!

Get Fit Quick Tip:

Suffering from tight and sore muscles at your desk? Your posture may be to blame! Avoid the hunched over slump by doing 3 daily posture-reset exercises. Begin each by sitting up tall with your core engaged and feet flat on the floor.

Do each of the following exercises daily:

1. Pinch your shoulder blades together, then release. 5 reps.

2. Inhale/Pull your shoulders up to your ears. Exhale/Pull your shoulders down and back. 5 reps.

3. Place both hands behind your head. Pull your elbows wide and pull your shoulders down and back. 5 reps.

 

*Consult your physician before performing exercise.

Stand and Stretch

Get Fit Quick Tip:

Stand and Stretch!

Don’t have time to sit or stretch on the floor? You don’t need too! Do this standing stretch to ease sore legs and back tension. Stand on your right leg only. Keeping your torso straight, lift your left leg up. Using one or both arms hug your knee in toward your chest. Hold for 10-30 seconds, then release. Repeat standing on your left leg only.

 

*Consult your physician before beginning exercise.

Release muscle tension with this stretch

Get Fit Quick Tip:

Side Bend Stretch.

Release muscle tension in your back and shoulders by doing this stretch daily. Stand up. Reach both arms straight up overhead. Lean to your right and hold for 10-20 seconds, release. Lean to your left and hold for 10-20 seconds, then release.

 

*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.

 

Take a Breather…

Get Fit Quick Tip:

Mindful Breathing!

No, you don’t always need a quiet room. No, you don’t need to be sitting cross-legged on the floor. No, you don’t need to be wearing workout wear. Anywhere, anytime, your stress-reducing move is just seconds away. Here’s how:

Inhale through your nose for a count of 3-4 seconds. Hold for 1 second. Exhale through your mouth for a count of 4-6 seconds. Each time a thought races into your head, simply clear your mind and return your attention to your breathing. Repeat until you’re able to completely clear your mind.

A regular habit of mindful deep breathing will reduce muscle tension and mental stress of every kind.

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

Get Fit Quick Tip:

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.

 

 

Ease Neck Tension

Get Fit Quick Tip:

Ear to Shoulder Stretch!

Ease neck and shoulder tension with this simple stretch. Begin standing. Lace your fingers behind your body with both arms straight. Inhale and pull both shoulders down and back. Exhale and gently drop your right ear toward your right shoulder. Inhale and return your starting position. Exhale and gently drop your left ear toward your left shoulder. Exhale, and return to your starting position. Hold each position for 10-30 seconds. Never stretch into pain or discomfort.

 

*Consult your physician before performing exercise.