Shoulder Rolls
Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer. Roll the shoulders down and back, starting with small circles and working up to larger circles. Do 10 circles backwards and then repeat forward circles.
Upper Back Stretch
1. Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. 2. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. 3. Don’t collapse but instead imagine you’re curving up and over an imaginary ball.
Seated Neck Stretch
Sit in a chair with your feet flat on the ground.Extend your right arm along the right side of the chair.Place your left hand on the top of your head and slowly tilt your head to the left.Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto the seat of the chair. This stabilises the torso and allows you to isolate the stretch on the side of your neck.Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.
Stretch of the Month
Seated Hip Stretch 1. While in a seated position, cross your right leg over your straightened left leg. 2. Hug your right knee with your left arm, making sure to keep your back straight. 3. Hold this stretch for 30-60 seconds, and then repeat on the opposite side.
Modified Cobra Stretch
Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. Press shoulders down and away from ears. Push through your thumbs and index fingers as you raise your chest toward the wall in front of you. Relax and repeat. Do 5 reps total
Stretch of the Month
This first activity isn’t so much of a stretch as it is a preparation and mental exercise.Begin by lifting your shoulders up high, imagining them coming up toward your ears.Next, release the shoulders downward, allowing gravity to do its thing.Don’t push the shoulders down, just release.Feel your spine long and free as you do this.Repeat 3 times.
Stretch of the Month
Bent Leg Hamstring Stretch. Bent leg hamstring stretch on the back targets the muscle fibres closer to the hip whereas the straight leg hamstring stretch targets the fibres nearer the knee.Lie on your back and pull the leg over keeping the knee very slightly bent until a gentle stretch is felt at the back of the leg. Again this should not be painful.Perform 3 sets of 10 seconds once or twice a day.
