Everyone has gotten used to having a busy lifestyle these days, albeit for a number of reasons — ambition, self-improvement, career advancement or to provide for daily needs and we at mhealth is here to help you we provide Physiotherapy and Clinical Pilates in Melbourne.
Amidst all the activities and rush to complete the next task, staying fit and healthy fall on the list of priorities, even if this should be the one on top.
This translates to few exercise sessions each week or maybe none at all. We understand that some don’t have the time and others the drive to exercise. Thus, we’ve put together a list of a few quick and easy stretching exercises to check the flexibility and strength of your body at your convenience.
For just under five minutes a day, you can be sure on the state of your physical fitness, that will surely give you peace of mind.
Lower Back and Torso
Your lower back plays many different roles, withstanding the stress and pressure of your weight and movements every day.
And for those who spend many hours sitting on an office chair, the loaded pressure on the lumbar region of your spine can become not only uncomfortable but detrimental over time.
Lower Torso Exercises
That’s why you need to do a number of these daily steps to assess the state of your lower torso so you can keep tabs on the condition of your body.
First, simply bend forward and touch your toes. If you can’t reach all the way, just lower your body as far as you can comfortably. Over time, with a consistent flexing of the muscles, you would get closer to your end goal.
Second, bend backward to flex your lower back muscles as well. Place your hands on your glutes & stretch backward, leaning your shoulders back to look at the ceiling.
Finally, even if you’re just standing upright, put your hands at your sides and leaning from side to side, keeping your upper torso straight and reaching down to your knee, can stretch your obliques and lower torso to finish off this well-rounded lower back routine.
Upper Back and Torso
Your upper torso goes through its own variety of tasks throughout the day, regardless of your occupation.
For instance, sitting still for long periods in front of a computer can leave your shoulders hunched over the keyboard. In the same way, being on your feet and constantly moving and lifting can cause muscle strain or even injury.
Thus, you need to regularly do some stretching techniques to keep your upper back, shoulders, and chest in tip-top shape.
Upper Back Stretching Techniques
Shoulder Blade Squeezes
First, start with some shoulder blade squeezes. Whether sitting or standing, pull your shoulders towards each other behind your back, holding this position for up to ten seconds to feel the light burn in your muscles.
Simple Sitting Extension
Second, go for a simple sitting extension. With your hand’s palm down behind your neck, arch your back and lean back, looking toward the ceiling. Stay in this position for up to ten seconds to give the muscles some time to flex.
Finally, advance into a sitting rotation. Cross your arms across your chest in an “x” position and slowly rotate your torso from left to right.
Upper and Lower Legs
Staying sedentary for hours during a long shift can leave your legs feeling stiff and achy. And the feeling alone, day after day, can be a start to other health issues, including deep vein thrombosis.
To counter this, flex your leg muscles with a few of these stretching exercise.
Start with a quad stretch, standing with your feet together and lifting one foot towards your rear end. Hold it in place with your hand in this position for a few seconds before switching to the other side, and you should feel a good stretch throughout your upper thigh.
For an inner thigh stretch, stand upright and lift one leg out to the side, extending it away from your body. Then, return it to your original stance. Switch to the other side, and hold each lift for a few seconds to really feel the stretch.
Next, try for a hamstring and calf stretch. While standing upright, step forward with one leg out in front of your body. Bend down to this extended leg, flexing your ankle upwards and touch your toes.
If you want to go beyond these few examples, try a supine leg stretch. Lie on your back, with knees bent. Straighten one leg and lift it into the air towards your torso, holding it up with your hands behind your thigh. While in this position, roll your ankle a few times in a circle to maximise the stretch.
Upper and Lower Arms
You may think your arms get quite the workout during your busy day.
However, you need to give them a quick stretch in the morning before work will ensure they’re warmed up for the day ahead, helping to prevent injury.
First, begin with arm circles. Easy as anything, just extend your arms outward, away from your body and rotate them slowly. Start with forwarding circles before switching into backward circles.
Next, opt for the deltoid stretch. Standing tall, simply bring one arm horizontally across your chest, pointing in the opposite direction. Bring your opposite hand up to hold it in place for a few seconds to flex the muscle. Switch sides, giving both arms ample time to stretch.
Then, give your shoulders some attention by reaching one arm high above your head. Extend it upwards all the way before bending at the elbow and bringing your forearm inward and down behind your neck. With your opposite hand, hold on to the bent elbow, adding light pressure inward to really stretch your muscles. Then switch arms and repeat this process.
These simple stretching exercises may not be enough to truly enhance your health, but these help in pinpointing problem areas in your body before they become worse. So spend a little more time checking into your health and fitness, and your body will be much happier for it!