Can You Draw a Six While Circling Your Foot

If you spend most of your waking hours in front of a reckoner, continuing stretches will salve your butt … and your aching shoulders, tight hip flexors, and stiff neck.

Standing stretches are space-efficient, so you can practice them between (or during) calls and meetings.

Stretching feels great — try a few of the stretches below and y'all'll see what we mean.

Plus, it'due south crucial to overall health, especially if you're deskbound, explains Saara Haapanen, Thou.Southward., a certified personal trainer and sports psychology Ph.D. candidate based in Denver, Colorado.

"Humans are meant to move, not to sit in chairs all day in front of computers," she says. "If you don't stretch, your muscles shorten and become tight. Then when yous need to recruit those muscles, they are unable to extend all the mode, and you have an impeded range of move."

How Oft Should You Do Standing Stretches?

"ANY stretching is better than no stretching," explains Haapanen.

A general dominion of thumb is to get up and move for two minutes for every half 60 minutes you lot sit, just she knows that'southward not realistic for everyone.

"The summit of every hour would be bang-up," she adds.

Selection continuing stretches that target areas that feel tight, and don't skip leg stretches, the hip flexors, thoracic spine, and pectoral muscles, says Jessica McManus, PT, possessor of Full Circle Physical Therapy and Wellness Coaching in Newburyport, Massachusetts. "These areas tend to be the hardest hitting from sitting."

She recommends holding each stretch for thirty seconds for 3-5 sets.

That's near the fourth dimension information technology takes for you to wait for a kettle to boil water for tea — or for the microwave to reheat your leftovers.

The following stretches accost common tight spots, from the cervix muscles all the way down to the ankles.

Pick out the individual continuing stretches that y'all need near, or do them all for a satisfying, total-body stretch as office of your morning stretch routine.

ane. Ear-to-Shoulder Stretch

• From a standing position, drib your right ear toward your right shoulder while simultaneously driving the left shoulder downward (away from the left ear).
• Use your right hand to gently guide your head toward your right shoulder while using your left mitt to keep the left shoulder from lifting. Yous should experience the stretch on the left side of your neck.
• Hold for three breaths. Release and echo on the opposite side.

two. Shoulder Roll

• Stand with your feet hip-width apart, your shoulders relaxed, and your artillery at your sides.
• Slowly roll your shoulders in a circle (forward, upwardly, back, and down).
• After xxx seconds, contrary the direction.

iii. Cactus and Eagle Artillery

• Standing with your anxiety hip-width apart, extend both arms out to your sides, forming a "T."
• Bend your elbows ninety degrees and then that your palms face up forward. This position is "cactus arms."
• Squeeze your shoulder blades together, and depict your arms dorsum slightly behind you until you lot feel a stretch in your breast. Exist careful not to arch your dorsum.
• Transition to "eagle arms." Keeping your elbows aptitude and upper arms horizontal, cross your arms in front of yous, correct arm under left, and intertwine them, so that you can press your palms together (or the tops of your hands).
• Constrict your mentum and circular your shoulders until you feel a stretch between your shoulder blades.
• Concord for at to the lowest degree 30 seconds, and so elevator your chin, unwind your arms, and return to cactus artillery.
• Keep alternating betwixt cactus and eagle arms, switching your top arm during hawkeye arms each time.

iv. Frontward Fold Chest Opener

• Stand up with your anxiety slightly wider than hip-width autonomously, bending your knees slightly.
• Interlace your fingers behind y'all and curlicue your shoulders back. Allow your elbows to bend.
• Keeping your back flat, hinge forward at your hips as far as yous can. Permit your gaze follow to proceed your spine aligned. If yous have the mobility, straighten your legs and lower your interlaced hands toward the floor in front end of you.
• Hold, and and so reverse the motion to return to the starting position.

v. Wrist and Fingers Stretch

• From a continuing position, identify both easily on your desk-bound, palms downward, fingertips facing your body. To intensify the stretch, lean away.
• Hold the stretch until you feel the tension release.

6. Hip Circles

• Stand with your feet hip-width apart and your knees slightly bent. Place your easily on your hips.
• Move your hips in a clockwise circumvolve (frontward, right, back, and left), making larger circles as your muscles warm upward.
• Continue for 30 seconds, and then repeat in the opposite (counterclockwise) direction.

7. Standing Quad Stretch

• Stand with your feet hip-width autonomously. Keeping your chest lifted and core braced, bend your right knee and elevator your pes backside you, grabbing the summit of it with your hand. Apply a chair or wall for balance, if necessary.
• Actively press the acme of your human foot against your manus to feel the stretch in your thigh and hip flexor.
• Release your leg, and repeat on your other side.

8. Hip Opener

• Stand with your feet wider than hip-width apart and your toes turned slightly outward.
• Keeping your back flat and core engaged, push button your hips back and lower your torso as far as yous tin can into a broad-leg squat position, placing your hands on your knees.
• Straighten your right arm so that your correct hand pushes against the inside of your right articulatio genus as y'all rotate your upper body to the left. You should feel the stretch in your correct shoulder and inner thigh.
• Agree, and then repeat, this time straightening your left arm and rotating your trunk to the right.

nine. Cradle Genu Hug with Prayer Hands

• Stand with your anxiety hip-width apart and elevator your right articulatio genus.
• Agree your right genu with your right hand and the outer part of your right foot with your left paw. Keep your back tall.
• Concur the balance for two to 3 breaths.
• Next, place your correct ankle just above your left human knee every bit you slowly bend your left leg, hinging at your hips equally you lower your butt. Printing the palms of your hands together in a prayer position. Printing your right knee down toward the ground to intensify the stretch.
• Hold this position, then return to a standing position and switch legs.

10. Continuing Calf Stretch

• Stand with your feet hip-width apart.
• Keeping both legs straight, step one foot slightly dorsum so you're in a staggered stance. Printing your rear heel into the footing so you lot feel your calf stretch.
• From this stance, curve your dorsum knee. Endeavour to go along your rear heel pressed into the ground to stretch the lower office of your calf.
• Concord, so repeat on the contrary side.

xi. Ankle Circles

• From a continuing position, shift your weight to your left leg and lift your correct foot out in front end of you a few inches from the floor.
• Trace a clockwise circle with your correct human foot.
• Repeat 3-v times, then change directions.
• Switch legs and repeat in both directions with your left ankle.

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Source: https://www.beachbodyondemand.com/blog/standing-stretches

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