Stretching for a Healthy Stay at Home

Sit up Minnesota! We know it’s been a long few weeks at home and your muscles are starting to feel scrunched and sluggish. But, there’s a quick and easy way to wake up and feel better. Do some stretches!

Stretching a few times a day helps you avoid fatigue and injuries. You might ask how you could get an injury when you are stuck at home. But, in fact, that injury could come from sitting in an uncomfortable chair or couch while doing work. Or, because your muscles are tight from that bit of yard work you did. 

Easy Stretches for Your Neck

Let’s start with your neck and chest, which is probably looking at a computer screen for hours every day.

Neck Forward - Hold your head forward for 15 seconds.

Neck Left and Right - Hold your head to each side for 5 seconds to give your neck a good stretch.

Chest Flex - Clasp your hands behind your head. Pull your head back and flex your chest open. Hold for 15 seconds. You can also stand in a doorway and place your forearms on either side of the door. Lean in through the doorway for a stretch to the chest.

Chest Stretch - Stand tall and interlock your fingers behind your butt. Keep your back straight while pulling your shoulder blades together for 30 seconds.

Side Stretches

Elbow Pullovers - Hold your elbow over your head and pull with your other hand leaning away from the stretched elbow for 5 seconds. Repeat it 3 times on each side.

Shoulder Over - This is similar to the elbow pullover, but sit or stand tall. Grab one arm above  your elbow with the opposite hand. Do this for 15 seconds on each side.

Shoulder Cross - Stand or sit tall and grab one arm above the elbow with the opposite hand and pull it across your body toward your stretch until you feel a stretch in your shoulder. Hold it 30 seconds and then repeat.

Bridge Stretch - Hold both your arms up straight over your head and clasp your hands and hold for 15 seconds.

Shoulder Back - Grab a doorway and pull your arm back away from your body for 15 seconds. Your body is your counter weight to give you a good stretch.

Forearm and Wrist Stretch - Reach your arms out straight in front  of you. Use one hand to pull the other hand up toward your body for 15 seconds. Then pull it down for 15 seconds. Do the same with the other arms.

Hamstring Stretch - While bending forward just slightly, put one foot out ahead of you and lean into the stretch, so that you feel a pull from your butt to your calf. You can also cross your one foot around behind the other. Then bend forward until you feel a hamstring stretch. Do either once for 15 seconds for each leg.

Quad and Flexor Stretch - stand next to a chair or other stable item. Pull one leg back with the opposite arm and hold for 15 seconds for each leg.

Core Exercises

Your core is key to your spinal health. A strong core will set you up for better overall health. You can start that by sitting up straight and holding your core in. Good posture is key. Additional lumbar stabilization exercises will help you maintain that good posture.

Knee Raises - Lay on your back with your knees bent and arms at your side. While keeping your low back and abdominal muscles tight lift your right knee and then slowly lower it. Repeat on the opposite side. Then, move on to the double knee raises where you lift both together.

Bridge - In the same position, tighten your abdominal muscles and tilt your pelvis to flatten your back to the floor. Holding your pelvis steady lift to a bridge position. Hold the position for a few seconds and slowly go down to the start position and repeat.

Quad Pelvic Tilts - Start on all fours with your back straight. Tighten your abdominal muscles and tilt your pelvis and arch your waist upward. Then slowly return to the start position and repeat.

Quad Arm and Leg Raises - Start on all fours as above. Raise on leg out straight. Move slowly and keep your pelvic tilt foa few seconds and then switch and repeat. Then, also raise the opposite arm at the same time you raise your leg for added difficulty.

Stretching for Health

All of these quick stretches and core exercises can be done multiple times a day. They make a great break from work, teaching or TV watching. Your body will thank you, and it will help you maintain good spinal health. Let your chiropractor know if you have any concerns or need more guidance.

Photo by Lauren on Unsplash