Excessive duration of sitting down can cause body aches, create stiff muscles, changes in mental health, and can cause Musculoskeletal Disorder disease. Creating a sense of motion in the muscles can prevent/relieve these symptoms and even reduce stress. Stretching is the straightening or extending from the body or a specific part of the body to its full length. This activity has been proven to help alleviate symptoms of the health concerns listed above by increasing blood supply and nutrients to joint structures and soft tissues and reducing stress/fatigue. The benefits of stretching are multitudinous.
Benefits of Stretching:
· Stretching increases blood supply and nutrients to joint structures/soft tissues.
· Stretching reduces fatigue
· Stretching improves muscle coordination
· Stretching increases
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Repeat for other shoulder.
Shoulder Shrug
Simply raise both shoulders up towards the ears, hold for 5 seconds, then relax. Repeat as wanted.
Neck Flexion/ Neck Extension
Sit up straight and let your chin fall forward towards your chest. Relax your shoulders and keep your hands by your side.
Sit up straight and let your chin fall backwards towards the ceiling. Relax your shoulders and keep your hands by your side.
Ear to shoulder Stretch
Slowly bend your head to the right side and try to touch your ear to your shoulder. Do not lift your shoulder up during the stretch. Hold for a count of five then return your head to the center position. Repeat the stretch on the left side.
Wrist/Forearm Stretch
With a straight elbow and palm facing upwards pull and downwards to stretch the front of your forearm and wrist. Then turn the hand over so that your palm is facing downwards and pull the hand downwards to stretch the back of your forearm and wrist. Repeat for other arm.
Wrist Circles
Rotate your wrist in circles inwards 10x then outwards 10x all in a circular
1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.
Stand up straight with a dumb bell in each of your hands. Curl the weights in both hands upward while tightly contracting the muscles in your arms. Lower the weights to starting position. Perform 15 repetitions.
Wiggle your fingers and toes. Open your hands...then close them... and open them once again.
Once you have your balance in single leg standing with the leg wrapped. Then extend both arms straight in front of you, and cross the left arm over the right arm at the elbow crease. 6. Flex/bend the elbows so the fingers are all pointing to the sky and the back of the hands are facing each other. The right hand should be the one closer to the body as you move the right hand to the right and the left hand to the left so the palms are facing each
Take a deep breath - stand up straight or sit up straight, breathe deeply starting from way down in you abdomen. - A deep breath supports your tone and range
4. Posture. As stated previously, do not slump because that particular posture creates difficulty in supporting your weight (extremely important to remember). Also, apply posture while walking or picking up any objects--use your knees (back
To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.
Stiffening the outside of your arms, push the bottoms of your index fingers strongly into the floor. From these points, lift together with the inside of your arms from the wrists to the tops of your shoulders. Firm your shoulder blades against your back then widen them and draw them toward the tailbone. Keep your head between your upper arms; not allowing it to simply hang.
Inhale, as you lift your arms up and bend your back from the waist. Stretch well.
The key here is to keep your back straight so that your deep breathing goes naturally. This allows more oxygen to purify and energize the body.
Sit straightly with your back and uncross your legs. Relax your arm and hand. Shake the hand until this feels floppy. While writing or doing coursework, lots of
Exhale. Fold your hips forward until you are able to place your hands onto the ground, and if necessary band your
Exhale and lean on the floor, you can also use blanket under your lower back if required.
Draw a couple circles, release. Lift the left toes, press into all knuckles and release. Great. Slowly lower the knees, walk the palms out.
my I stretch into downward dog, 1st I need to make sure don't pull up onto my toe(ballet habit) 2nd that my head is in line with my body with my ribs in, I seem to have them out like chickens.