“A man is as young as his spinal column.”
– Joseph Pilates
How much time per day do you spend seated vs. standing? Do you take daily stretch breaks when working at your desk to help reduce muscle stiffness and tension? Pick one of the seven movements each hour and practice them daily to keep you feeling alert.
Upper Back Stretch
- Begin seated with relaxed shoulders.
- Extend arms forward at shoulder height and grab one hand with the other and push outwards while pulling your back and shoulders forward.
- Hold for 90 seconds focusing on your breath to soften into stretch to allow the tissue to release.
Chest Stretch
- Begin seated with relaxed shoulders.
- Pull extended arms back while grabbing one hand, keeping both hands down near the buttocks.
- Draw your shoulders back and hold for 90 seconds focusing on your breath to soften into stretch to allow the tissue to release.
Sit and Reach Stretch
- Sit at the edge of a chair and extend your one leg at a time forward with your knees slightly bent. (Contraindicated if osteoporosis or osteopenia client because of forward flexion movement. Note instead hip hinge from your hip socket while maintaining a long neutral spine with dowel to keep you honest).
- Keep your heels on the floor and toes pointed toward the ceiling.
- Extend both arms in front and reach to touch your toes, while slowly bending at the waist without bouncing.
- Hold for 90 seconds focusing on your breath to soften into stretch to allow the tissue to release. Repeat on other leg.
Neck Stretch
- Begin seated and slowly tilt your head to your right shoulder.
- Hold this position and extend your left arm to the side and downward at waist level.
- Hold for 90 seconds focusing on your breath to soften into stretch to allow the tissue to release.
- Release, then repeat on the left side. Repeat twice on each side.
Inner Thigh Stretch
- Begin standing with your feet slightly wider than hip-width apart and toes pointing slightly outward.
- Slowly lean to your left side by bending your left knee while keeping your right leg straight.
- Keep your left knee from passing your toes.
- Hold for 90 seconds focusing on your breath to soften into stretch to allow the tissue to release.
- Then return to resting position and repeat on the right.
Shoulder Circles
- Begin seated and place fingertips on your shoulders.
- Circle your shoulders 1 minute forwards direction, then 1 minute backwards direction.
Hand Stretches
- Begin seated with hands reached out in front of you, palms facing down.
- Open both hands to spread your fingers apart, then close your hands. Repeat 10 times.
These are just a few moves to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training. We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.
We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.
Assumption of the Risk: By attempting any of the exercises, you do so at your own risk. We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.
Not medical advice or physical therapy. This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.