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.
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:
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.
Get Fit Quick Tip:
Stretch your Chest and Front Shoulder!
Stand up. Place your right hand on the wall or door frame slightly lower than shoulder level. Keep your elbow straight, and gently turn your body away from your hand. Pull your right shoulder down and back feeling a stretch across your chest and front shoulder. Hold for 10 seconds, then release. Repeat the stretch placing your left hand on the wall or door frame.
Stretching your chest and front shoulder allows for proper posture. This means you stand up straight, longer! Proper posture reduces muscle tension and stress that comes from slouching. Taking regular stand up stretching breaks during your day reminds your body of neutral or a properly aligned body position. You’ll have more energy and feel better!
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Front Shoulder and Chest Posture Stretch!
Stretch Break: Stand up. Place both hands behind your head. Pull your shoulders down and back. Next, pull your elbows wide. Hold for 10-30 seconds. Now set your phone alarm to signal in 2 hours for your next Stretch Break!
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
At your desk posture stretch!
Sit forward in your chair with both feet flat. Inhale and reach both arms straight up overhead. Lace your fingers with your palms facing down. Exhale, lean to your right. Inhale, return to the center. Exhale, lean to your left. Inhale, return to the center. Exhale, lower your arms. Repeat 2-3 times.
Stretching reduces muscle tension, and the deep breathing reduces stress. Perform this stretch a few times each day for physical and mental benefits!
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Stretch your Wrist Extensor Muscles!
Working on a computer all day can leave the muscles of your hands and forearms overworked, tight and sore. Add in a hunched-forward shoulder posture and long hours without a break, and the stress on your wrist extensor muscles only increases. Perform this easy at-your-computer stretch during the day to give your hands a mini-break.
Extend your right arm forward so it is parallel to the floor, with your palm facing down. Gentle curl your fingers in and down feeling a subtle stretch in the top of your forearm. Hold for 10-30 seconds, then release. Repeat with your left arm forward.
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Every 2 hours- Stand up and go for a walk.
If you’ve been sitting for 2 hours, you’ve been sitting for too long! Stand up and go for a short walk! Set your phone alarm to signal regular walks during your day. You’ll energize your body, and refresh your mind.
Walk around your building.
Walk the hallway.
Walk your driveway.
Walk to the break room.
Walk the stairs.
March in place.
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:
Post-Walking Stretch
After you’ve completed your walk or run, perform a Standing Lunge Stretch to maintain mobility of your ankle.
Stand facing a wall or post. Place both hands on the wall about chest-level. Step about 18 inches back with your right foot. Push your right heel down, and bend your left knee slightly feeling a stretch in your right calf muscle. Hold for 10 to 20 seconds. Release and return to your starting position. Repeat the stretch by stepping back with your left foot. Hold for 10 to 20 seconds, and release.
*Consult your physician before performing exercise.
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