When we sit all day, our bodies feel it. Our shoulders pull inwards, our chest collapses, and we resemble the Hunchback of Notre-Dame. Not cool. And not good! Sitting all day will cause muscle aches and pains. Who knew sitting could be such a pain in the butt (and lower back!)? Check out my 5 favorite stretches below to help out your body stretch successfully.
Start with a Star Reach
First off, stand up! Stand with your legs wider than hip distance apart. Reach up! Reach reach reach! You’ll want to feel this from your fingertips to your little toes. Pretend there’s a string pulling the top of your head and keep a straight spine. Be careful not to lock (or hyperextend) your knees or elbows. Take deep, slow breaths. On your exhale, see if you can reach a little further.
Supported Backbend
I’d suggest you find a wall for this pose (as shown). Stand about a foot away from the wall and reach your arms up and back over your head. Raise your chest up and place your palms against the wall, with your fingers pointing down towards your toes. The example may be a bit too ambitious for you, if so, feel free to take a gentler version of the pose by not bending back so far. Keep deep breathing and open up that chest. Ahhh!
Open those shoulders
When we are sitting down all, we tend to cave inward. Our poor shoulders want to open up! Start this pose by grabbing a towel or strap and holding it behind your back. Raise your arms up as high as you comfortably can and pull your shoulders back and together. Deep, slow breathing here. You may look forward or for an extra stretch look slightly up while keeping a straight spine.
Number 4 Sit (See what I did there?)
Our hips need love, too. Take a seat and cross your right ankle over your left thigh. Use your right hand and apply slight pressure to your bent knee. Keep a straight back and lean slightly forward until you feel the stretch. Make sure your left foot is flat on the ground and keep your right foot bent to protect your knee. Deep breathe in and when you exhale, see if you can lean forward a little more or apply more pressure to your knee. Come out of this pose slowly and give your legs a shake.
Lower back love: Low cobra
This is a yummy way to end your session and stretch your lower back. Lay on the floor, belly down. You may place a rolled up blanket, a foam roller, or nothing at all under your ankles. Place your forearms on the ground, keeping your elbows directly below the shoulders. Press your forearms down into the ground while pulling your chest up and shoulders back. Breathe in that yummy deep, slow breath and let it go.
