August 7, 2020

Ease Tension with this Back Stretch

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Ease muscle tension with this Back Stretch!

Leave muscle tension at the office with this total back stretch. Begin on your hands and knees on the floor. Inhale, tuck your chin into your chest and round your back. Exhale, lift your chin and arch your back. Repeat 3-5 times.

*Consult your physician before performing exercise. This stretch is for those without injury concerns.

Stand and Stretch

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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.

Full Body Stretch in One!

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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.

Feel-Good Shoulder Stretch

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Shoulder Stretch

Tight shoulders from sitting at your desk? Do this stretch every few hours. Reach your right arm straight up overhead. Keeping your torso upright, bend your right elbow and reach your right hand toward your upper back. Hold for 10-30 seconds, or 3 deep breaths. Release. Repeat reach your left arm straight up overhead.

 

*Consult your physician before performing exercise.

 

Add this stretch into your workout plan

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Quad Stretch!

Do this quad stretch at the end of your workout to stretch the front of your thigh and hip. Stand up straight. Bend your right knee and lift your right heel behind your body, toward your low back. Hold your foot with your right hand. Keep your torso straight and shoulders down and back. Hold for 10 seconds, then release. Next, bend your left knee and lift your left heel behind your body, toward your low back. Hold your foot with your left hand for 10 seconds, then release.

 

*Consult your physician before beginning exercise.


How to Improve Shoulder Flexibility

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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.

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

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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

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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

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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.

At-the-Computer Stretch

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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.