Stretch Away Festive Aches: Stay Comfortable All Day

STAY FIT THIS RAKHI

Frequent Movement:🙌 – Encourage taking short breaks every 30 minutes to stand up, stretch, and walk around. – Set a timer to remind yourself and family members to move regularly.

Seated Hip Opener Stretch: – While seated, cross one ankle over the opposite knee. – Gently press down on the crossed knee until you feel a comfortable stretch in your hip. – Hold for 15-20 seconds on each side.

Neck and Shoulder Release: – Gently drop your right ear towards your right shoulder without lifting your shoulder. – Place your right hand on the left side of your head and apply slight pressure to deepen the stretch. – Hold for 15-20 seconds on each side.

Standing Forward Fold: – Stand with feet hip-width apart, bend at the hips, and let your upper body hang towards the ground. – Allow your arms to dangle or hold onto opposite elbows for a deeper stretch. – Hold for 20-30 seconds to stretch the hamstrings and lower back.

Upper Back Stretch: – Interlace your fingers in front of you and press your palms away, rounding your upper back. – Feel a stretch between your shoulder blades and hold for 15-20 seconds.

IMAGE SOURCE : GOOGLE

Ankle Circles: – While seated, extend one leg out and rotate your ankle in clockwise and then anticlockwise circles. – Perform 10 circles in each direction on each foot to improve ankle flexibility.

Chest Opener Stretch: – Clasp your hands behind your back and gently lift your arms while squeezing your shoulder blades together. – Hold for 15-20 seconds to counteract rounded shoulders.

Seated Cat-Cow Stretch: – Sit at the edge of your chair and place your hands on your knees. – Inhale, arch your back, and lift your chest (Cow Pose). – Exhale, round your back, and tuck your chin to your chest (Cat Pose). – Repeat this movement 5-7 times to improve spinal mobility.

Hamstring Stretch: – Sit on the edge of your chair and extend one leg out with your heel on the floor. – Lean slightly forward from your hips while keeping your back straight to feel a stretch in the back of your leg. – Hold for 15-20 seconds on each leg. -Or you can also do same as showing in background image.

Deep Breathing Breaks:-  Incorporate deep breathing exercises throughout the day to relax tense muscles and improve circulation. - Inhale deeply through your nose, expanding your belly, and exhale slowly through your mouth.