Stretching should be a key component in everyone’s exercise routine but is often simply overlooked. I’m definitely guilty of sometimes forgetting to stretch out until I feeling stiff and know I probably need to.
With most of the world in lockdown, many routines have drastically changed. I know from a few clients working from home, along with the worries and stresses, has also bought about a few physical aches and pains. Chairs and screens won’t be adjustable; some people won’t even have access to a desk. Whether you’re able to work from home or not, activity levels are going to be down.
You may be reading this on sitting at a desk, chilling on your sofa or even lying on your bed. While we can’t do much about the situation, we can practice some regular daily stretching to help our bodies out.
Here 5 stretches that I often use in a weekly virtual mobility class. Hold each stretch for 30 seconds to 1 minute.
Neck stretch (Click)
Gently holing and pulling your left wrist, rest your head to your right shoulder then tuck your chin to your chest before looking up to the ceiling. Stay in each position for 10-15 seconds. Release the stretch and do the same on the other side.
Extended child’s pose (Lower back and spine)(Click)
Starting on hands and knees, move knees outwards and lower bum to heels. Allow your chest to fall between your thighs. With chest down, wiggle your fingertips away from you to deepen the stretch. Slowly move your hands over to the right with left hand on top before releasing and doing the same on the other side.
Down Dog (Full body)(Click)
Starting on hands and knees, tuck your toes, lift your knees up and push your hips into the air. Gently straighten, but don’t lock out your your legs. Imagine your hips are being pulled backwards as you press the floor away and bring your chest toward your thighs.
Extra: Peddle your heels to release any tension in your calf’s.
The Hip flexors (+Quad)(Click)
This is a big one for those who do a lot of sitting; they can get a bit stiff which can also affect your lower back.
A nice easy one here is to come into a half kneeling lunge. Bring your right leg out in front. Think about pushing through your left bum cheek, bringing your pelvis out and down. You should feel the stretch in the front of the left thigh, just below your hipbone. Like the others, stay here for 30 seconds to 1 minute before switching over.
If you want to extend the stretch, remaining upward grab a hold of your back foot while pushing through the hip.
Glutes / Booty (+Calf)(Click)
Sitting down all day can put a lot of tension in those cheeks so this is a great stretch to soften the muscle.
Lying on your back, place your left ankle on your right knee and lift up so your right shin in parallel to the floor. Keep your lower back flat against the floor. Gently pull your right leg towards you while pressing through your left leg. You should feel a stretch in the side of your bum.
Stay in the position for a good 30-60 seconds before switching legs.
Extra: Raise your bent leg and point your toes toward you to get a further stretch down your calf.
https://www.instagram.com/p/B_nEKOFDKG1/
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Give them a go and let me know how you get on! If you’d like to get involved in a weekly online stretch class, DM me or drop me an email (soph.fitpt@gmail.com) and I’ll set you up with a link to a taster session.
