December 18, 2018

Stretch Break: Shoulder Posture Stretch

Fit Body:

Shoulder Posture Stretch

Stretch Break: Stand up. Raise your right hand straight up overhead and then lower it behind your upper back. At the same time, move your left hand down and behind your back, then up to grasp your right hand. Hold for 3 deep breaths, and then release. Repeat with your left hand up and over, and your right hand down and back.

 

 

At your desk stretch

Fit Body:

At your desk arm stretch

If you’re sitting at a computer all day, do this arm stretch to relieve muscle tension. Extend your right arm straight out in front of you, with your palm facing down. Bend your wrist down until you feel a slight stretch in your hand and forearm. Gently support with your left hand. Hold for 10-30 seconds, then release. Repeat with your left arm straight out in front of you.

 

*Consult your physician before performing exercise.

 

 

Do your hands ache?

Fit Body:

Hand and Finger Range of Motion

Do your hands ache? Do you work at a computer all day or perform small detailed work using your hands often? Performing hand and finger range of motion daily is important to increase circulation and decrease soreness and stiffness. Here’s how to begin:

Make a loose fist with each hand, and then release. Do 5-8 times.

Squeeze your fingers together (keeping your fingers straight), then separate 5-8 times.

Curl in your fingertips only, then straighten. Do 5-8 times.

 

*Consult your physician before performing exercise.

Decrease upper body tension with this daily stretch

Get Fit Quick Tip:

Do a Wrist Stretch Daily!

Ease every day arm and hand tension with this daily stretch for your wrists and fingers. Here’s how:

Sit up tall with your shoulders down and back. Place both hands together with your fingers pointing toward the floor. Gently press your palms together. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

 

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.

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.

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.

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.

Posture Stretch

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.

Desk Posture Stretch

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.