September 18, 2020

Add this stretch into your workout

Get Fit Quick Tip:

Lying Hamstring Stretch!

Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:

Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.

 

*Always consult your physician before beginning exercise.

5 Stretches to Transition from Work-Time to Relaxation-Time

Perform these easy stretches to relieve work-day stress and ease your body (and mind) into relaxation of evening-time. The following stretches are for those without injury. Please consult your physician before beginning this or any exercise program.

Single Knee to Chest Stretch. Lie on your back. Inhale; Extend both legs straight on the floor. Exhale; Pull your right knee in toward your chest. Inhale;Release your right leg. Exhale; Pull your left knee into your chest. Release your left knee back to the floor. 

Hamstring Stretch. Lie on your back. Inhale; Extend your right leg straight up, perpendicular to the floor. Exhale; Hold ten to twenty seconds. Change leg position; extend your left leg straight up, perpendicular to the floor and hold.

Figure 4 Stretch. Lie on your back. Inhale; Cross your right ankle onto your left thigh, pull both legs off the floor and in toward your chest. Exhale; Hold ten to twenty seconds. Change leg position; place your left ankle on your right thigh, pull both legs in toward your chest.

Cat-back Stretch. Begin on your hands and knees on the floor. Inhale; Round your back up. Exhale; Arch your back.

Standing lunge stretch. Standing, inhale and step your right foot back about three feet. Keep both feet flat on the floor and pointing forward. Exhale; Bend your left knee and hold ten seconds. Change leg positions; step back with your left foot back about three feet, keeping both feet flat and pointing forward, bend your right knee and hold ten seconds.