When is the last time you stretched? No really, think about it!
You've been working on a manuscript, a spreadsheet, or even a YouTube video, and the hours have passed by faster than you can count them. It's time for a good old stretch.
Sure, you can do any stretch to let those muscles relax, but here are some that will hit just the right spots for those tense shoulders, lower back, and neck.
Let's start with those shoulders (don't worry, you won't even have to get out of your chair).
Shoulder Rolls: First, hike your shoulders up to your ears. While squeezing your shoulder blades together, roll your shoulders back and down. Hold that position when you get as far down as you can, and reverse until you're back up to your ears. You can do this as many times as you like, but about five or six times should be enough to get the kinks out.
Cow Face Pose: Yeah, it sounds weird, but this gentleman in the picture is giving a great demonstration! Start by bringing your right hand to your right shoulder. Slide your hand down your back until your elbow is facing the ceiling, parallel to your head. Take your left hand and place it on your right elbow, gently pulling your right elbow toward your spine. Try to keep your head straight while doing this exercise. Hold for one minute, and then repeat the same process with the opposing arm.
Lower back pain is very common for those who find themselves at a desk all day (myself included). You'll need to get out of your chair for these stretches.
Sphinx Stretch: This one always helps me get that spot I'm never able to reach! To do the sphinx stretch, you need to get on the floor (preferably on a yoga mat or rug) and lie on your stomach with your feet slightly apart. Place your palms down on the ground on either side of your chest, and push off the ground. Press your hips into the ground, and engage your lower back as you look straight ahead. You can hold this position for up to a minute for a deep stretch.
Seated Spinal Twist: Another one of my favorites. For this one, you'll also need to be sitting on the floor. Sit up with both of your legs extended in front of you. Bend your right knee, and put your foot on the other side of your left leg. Your right foot should now be on the outside of your left thigh. Now, place your left arm on the outside of your right thigh, and your right hand behind you on the floor for support. Gently, twist to the right until you feel the stretch in your lower back. You can hold this position for about a minute, and then repeat the process on the other side.
Last but not least, neck stretches. Do you ever wake up with a knot in your neck from sleeping the wrong way, or sit with your back curved and get neck pain when you sit up again? These stretches are for you!
Neck Flexion (or forward bending): Simple, and yet effective, this will help to stretch the back of the neck. All you need to do is slowly lower your chin toward your chest, only moving your head and looking down at the ground. Keep leaning forward until you feel the stretch in the back of your neck and hold it for five seconds. Slowly raise your chin back into a normal position. This exercise can be repeated a few times.
Lateral Neck Flexion (or bending side to side): This exercise is also simple, and very common. While keeping the shoulders and back still, bend your head to one side. For example, your left ear should be going toward your left shoulder. Move your head to one side as much as it will go, and hold the position for five seconds before slowly going back to a normal position. Repeat this on the other side for the best results.
And there you have it! You are now stretched out and ready to get back to work. I would personally recommend doing this multiple times a day so you can avoid getting stiff muscles while working. There are also plenty of other stretches that can be done on other parts of the body to get you refreshed again, so let me know if you'd like to see more of them!
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