Home office not quite as ergonomically friendly as work? Here are a few simple stretches to do at the end of the day .... or during. You should only feel a light tension in each stretch. Hold each for at least 20 seconds and remember to do both sides 👍
Stretch music? You bet, check the bottom of the post and stay loose my friends! 😎 Figure 4 (hips, hamstring) - you've seen this in class. Lay on your back with both knees bent. Put one ankle across the other knee, reach between and beside the other knee and pull towards your head until you feel a slight pull. If you like, straighten the other leg to feel this a bit differently. Calf stretch - with a straight leg, put the ball of your foot up against the wall, lean your whole body forward Quad stretch (the big muscle on the front of your thigh) - standing straight, bend one leg slightly behind you and grab your ankle or the top of your foot where your shoelaces would be, pull up slightly. Don't feel this? Pull up a little higher and push your hip forward. Doorway stretch (shoulders, chest) - with arms raised (elbows at shoulder height) and at a right angle, put a hand on each side of a doorway and lean forward slightly. If your'e like me and slouch over your computer, this one feels great throughout the day. Reach for the sky (shoulders, obliques, back) - standing straight, reach tall towards the ceiling with both hands. After 20 seconds, lean to the one side with both arms, then to the other side. To advance this stretch, cross one ankle over the other. Hip hinge (glute, hamstring, lower back) - standing straight, bend forward at the hip only (back stays straight) and let your arms hand from your shoulders. To advance this stretch, cross one ankle over the other.
Stretch tunes: Sara Smile - Hall & Oates The Beast - Milt Buckner Blue on Black - Kenny Wayne Shepard Crazy - Patsy Cline Let's Stay Together - Al Green Never on the Day You Leave - John Mayer You Broke up With Me - Walker Hayes Shambala - Three Dog Night