Archive for category Stretch of the Month

Chin retraction helps restore normal head position on top of the spine, allowing the neck muscles to relax and correct posture. This stretch also reminds you of proper neck posture and where your head should be relative to your neck and shoulders.

1. Pull your entire head backwards on your neck
2. Your chin should not go down or up but directly backward
3. Hold 2 seconds then relax
4. Do not poke the chin forwards

Repeat 10 times approximately every hour

This exercise helps to build strength in your glutes and lower back, helping to support the SI joint. To perform this exercise;

1. Lie on your back with your knees bent and the arms against the body and palms against the floor.
2. Squeeze the buttocks and raise the hips off the ground to bring the torso into a straight diagonal line.
3. Hold this position for 5 seconds then slowly lower yourself back to the ground.
4. Repeat 8-10 times.

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.

1. Begin by lying on the floor with your knees bent and feet flat on the floor
2. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back)
3. Turn “on” your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward
4. Repeat 12 to 15 times

Warming up is the most important and indispensable part of every workout.

1. Stand with your legs straight
2. Place your feet at shoulder-width
3. Hands raised to shoulder height
4. Perform dynamic forearm rotation at the elbow
5. 30 seconds inwards, then 30 seconds outwards

1. Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips
2. Breathe normally
3. As you go down, draw your chin into your neck
4. Your hands should not reach past your toes, you’re not aiming to lie on the floor and you shouldn’t feel as if your back and spinal ligaments are being pulled
5. Once you feel the stretch through your back, slowly return to the starting position
6. Do this several times daily, after the end of your workday

Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer.

1. Roll the shoulders down and back, starting with small circles and working up to larger circles.
2. Do 10 circles backwards and then repeat forward circles.

Supine Pelvic Stretch

1. Lie on your back and place the soles of your feet together. Place a folded bath towel beneath your head. Bring your heels as close to your groin as possible. Place your arms at your sides with your palms facing up.
2. Relax your knees as you feel the stretch in your inner thighs and in your groin. Breathe deeply eight to 10 times.
3. Bring your knees up together, and straighten your legs with your knees and feet together. Repeat the exercise one more time.

This first activity isn’t so much of a stretch as it is a preparation and mental exercise.

1. Begin by lifting your shoulders up high, imagining them coming up toward your ears.
2. Next, release the shoulders downward, allowing gravity to do its thing.
3. Don’t push the shoulders down, just release.
4. Feel your spine long and free as you do this.
5. Repeat 3 times.