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We spend a lot of time sitting. We sit on the drive to our jobs, we sit at our desks for hours on end, we sit on our drive home and when we finally get home… we sit on our couches or computer desk chairs to relax and unwind.
All of that sitting (and allowing our necks to bend into weird positions while we look at our computer monitors) can put a lot of strain on our bodies. Muscles we need in order to walk and be active can become less flexible and may even end up causing pain or soreness. To alleviate some of that bodily strain we’ve compiled a list of 3 very helpful stretches that you can do during commercial breaks on TV to keep those muscles limber and strong!
1. THE CHIN TUCK – This one works exactly the way you’re thinking it does. Standing (or sitting up straight), hold your head in a neutral position. Gently tuck your chin in to your neck and hold for a few seconds. Release, and repeat again. This will allow a nice stretch of your neck and upper back muscles near the spine. You can repeat this 10-15 times.
2. CAT-COW POSE – Cat-Cow pose is a popular pose in yoga. You can do this pose either sitting in a chair, or on your hands and knees.
IF SITTING: Sit with relaxed posture. When you are ready, inhale and begin to round your spine and push it to the wall behind you. Fold your neck in as well. Hold this position for five seconds and then exhale and slowly push your spine out in the opposite direction and allow your head to tilt back slightly. Hold this for five seconds. Flow back and forth between the two positions 10-15 times.
IF ON HANDS AND KNEES: While on your hands and knees keep your spine neutral. When you are ready, inhale and arch your spine towards the ceiling and hold for five seconds. Exhale and push your spine towards the ground and hold for five seconds. Flow back and forth through this sequence 10-15 times.
3. PIDGEON POSE - Pidgeon pose is another popular yoga pose. It aims to stretch out your hamstrings and hip flexors to help reduce pressure on your lower back. This pose can also be done sitting or on the ground.
IF SITTING: Sit with relaxed posture and the edge of your chair. Leave one leg touching the ground and bring the other up across so that the spot just above your ankle is resting on your thigh. When you are ready, exhale and bend your body forward as much as you are able. While breathing, hold this position for 1-15 seconds. Bring your body up and wait a few seconds before bending again. Do this 5-10 times and then repeat with the other leg on top.
IF ON THE GROUND: Kneeling on the floor, stretch one leg behind you. Turn the knee of your bent leg out and towards the floor until it rests as flat as possible. Lean over towards the bent knee until you feel a stretch in your straight leg’s thigh and bent legs hip. Hold for 10 seconds before bringing your body back up. and repeat 5 times and then switch legs.
These three easy stretches don’t take a lot of time to do, and they feel great. The best part? You can do them at every commercial break to help keep your body feeling it’s best!
Disclaimer: This article is for information purposes only, it is not intended to diagnose, treat or prevent any illness or disease. Please consult a professional for your healthcare needs.