Stretch for Success
We’ve all been there. Sitting at our desk for hours on end, and feeling like we are solidifying. Being statuesque brings on a whole new meaning. Don’t fret, here are 3 simple ways to stretch that can relieve your stiff back and locked hips. You don’t even have to get out of your chair.
Seated Forward Fold
Forward folds are like gold. It is an effective way to decompress your spine and reverse what gravity is doing to us. Make sure your chair is sturdy and avoid chairs with wheels.
- Sit tall with your legs hip width apart. Inhale, lift your arms, and as you exhale begin to slowly fold forward.
- Your arms can hang out and your chest can rest in your lap. You can also grab a pillow or towel to bridge the gap if there is one.
- Continue to breathe and relax for at least 5 exhalations. Stay there longer if you like.
- Always come up slowly to avoid dizziness. Repeat when you feel the tightness return.
- Sit with your legs hip width apart and cross your left ankle over your right.
- Use your left hand to press down your left knee and if you’re feeling the stretch enough just stay there and breathe.
- Try to fold forward until your left glute (butt cheek) starts to stretch deeper. Maintain a flat back when doing this.
The sensation should feel challenging, but you shouldn’t be in any pain. I call it the fine line of pain and pleasure. Enjoy for 5 breaths or more then switch to the other side. This stretch is amazing for people with tight hips.
- Scoot up to the end of your chair and extend your right leg.
- Dig your right heel down and point your toes up to the ceiling.
- If the stretch isn’t too intense begin to lean forward, but try to maintain a flat back.
Tight hamstrings can contribute to back pain. This stretch can also be done by lifting your leg up onto a low stool or table. Remember stretches should never be painful.
Finding a moment between appointments and phone calls isn’t always easy, but hopefully you can squeeze in a stretch or two some time today and maybe tomorrow, too. Possibly try a yoga class if you want to challenge yourself even more. Improving your flexibility will relieve pain and stress, which will help you be the best version of yourself for your family and your business.