Stretch Away Festive Aches: Stay Comfortable All Day
STAY FIT THIS RAKHI
– 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.