Are you stiff? In pain?
Here is a safe & effective stretching routine to counter long hours of sitting that takes less than 5 minutes:
1. TEAPOT STRETCH (1 MIN)
- Stand with feet shoulder width apart.
- Place right hand on your hip.
- Take left hand over head & gently bend upper body to the right & hold 1-2 seconds.
- Slowly return to centre.
- Repeat on other side.
- Repeat 2-3 times.
2. BACK STRETCH (30 SECS)
- Place palms on lower back & gently lean back briefly before returning to the neutral standing position.
- Be careful not to lean back too far or over extend your neck.
- Repeat 2-3 times.
Pro Tip: doing something at the same time every day makes it easier to form a new habit. try & find 5-Minute spots that suit your work or home day to do these stretches, such as: 8am, 12pm & 4pm.
3. SHOULDER PULL (1 MIN)
- Hold under your right upper arm & pull across chest.
- Hold the stretch for 20-30 seconds.
- Repeat with other arm.
4. SHOULDER STRETCH (30 SECS)
- Interlock your hands in front of you & turn palms away from the body.
- Gently straighten elbows & reach forward.
- Hold stretch for 20-30 seconds.
If any of these stretches are painful, don’t push yourself – stop – & consult an osteopathic manual practitioner, acupuncturist, naturopath or other healthcare practitioner.
5. NECK STRETCH (30 SECS)
- Reach over your head with your right hand.
- Slowly & gently pull your head away from your left shoulder then let your left shoulder drop down to increase the stretch.
- Repeat on other side.
6. QUADRICEP STRETCH (1 MIN)
- Stand on one leg with your knees touching.
- If you need to, grab hold of a chair or wall for support.
- Grab right foot with right hand & pull toward your butt.
- Hold for 20-30 seconds
- Repeat on other side.
