Health & Wellness: Try these simple stretching exercises

STAY FLEXIBLE

BREAK UP YOUR WORKDAY WITH THESE SMART STRETCHES NECK FLEXION This is especially crucial if you’re bent

BY GENEVIE DURANO Bend your head forward and hold for 15 seconds. Repeat three times. e all know sitting for long periods of time can be detrimental to our physical health. Muscle tisW sue begins to shorten, starting with the hamstrings, which then pulls on the lower back. When the lower back starts to tighten, it pulls on the upper back, then the neck. It’s a chain reaction that can cause physical discomfort. ¶ More alarmingly, prolonged sitting is associated with a 50% increased risk of death due to any cause. In fact, a study published in 2017 in the Annals of Internal Medicine calls sitting the new smoking, claiming that an hour of sitting is as unhealthy as smoking two cigarettes. According to the website SittingIsSmoking.com, sitting for long periods is the No. 1 UPPER BACK, CHEST AND BICEP STRETCH contributor to chronic diseases including breast and colon cancer, stroke, Type 2 diabetes and hyperOur backs take the brunt of poor posture. A back and chest stretch helps to elongate the spine, Our backs take the brunt of poor posture. A back and chest stretch helps to elongate the spine, tension. ¶ Those who have been working from home since the pandemic began have had to carve out relieving undue pressure on our spinal discs. relieving undue pressure on our spinal discs. o ce space in their homes to do their jobs. Without a commute to start and end the workday, or breaks Lace your fi ngers behind your back and Lace your fi ngers behind your back and at the watercooler to chat with colleagues, it’s easy to forget to stand up and stretch during a workday squeeze your shoulder blades together. Slowly raise and straighten arms. Hold for 10 seconds squeeze your shoulder blades together. Slowly raise and straighten arms. Hold for 10 seconds that can go on and on. The best way to remind yourself to stand up at least once an hour is to set a timer. and repeat three times. and repeat three times. Then take  ve to 10 minutes to do any number of Clasping your hands behind your head, Clasping your hands behind your head, the following stretches. It will boost your energy squeeze your shoulder blades together and hold for fi ve to six seconds. Take a breath, and squeeze your shoulder blades together and hold for fi ve to six seconds. Take a breath, and and prevent muscle sti ness. repeat one more time. repeat one more time.

UPPER TRAPEZIUS STRETCH

The trapezius is a pair of large triangular muscles extending over the back of the neck and shoulders. It is used to tilt and turn the head and neck, shrug, steady the shoulders and twist the arms. It’s very important to stretch it out periodically, as we have a tendency to tense this muscle even when we’re not aware of it.

Gently grasp one side of the head while reaching behind the back with the other hand. Tilt head away and stretchy gently. Hold for 15 seconds and repeat twice per side. over a computer monitor all day.

INFERIOR CAPSULE STRETCH

Our shoulders take in a lot of tension, especially when we’re hunched over a desk. Do this stretch at least once an hour.

Gently pull one raised elbow with the other hand until you feel it in the shoulder. Hold for 15 seconds. Repeat two times per side.

LOWER BACK RELEASE

Give your lower back as much love Give your lower back as much love as your upper back with this stretch.as your upper back with this stretch. Sit sideways in a chair. With the arm closest Sit sideways in a chair. With the arm closest to it, hold the back of the chair, then gently to it, hold the back of the chair, then gently twist the front of your body toward the back of twist the front of your body toward the back of the chair that you’re holding with your arm. With the chair that you’re holding with your arm. With your other arm, try to reach your opposite knee, your other arm, try to reach your opposite knee, or farther if you’re able. But don’t overdo it. or farther if you’re able. But don’t overdo it.

WRIST FLEXOR AND EXTENSOR STRETCHES

Typing away at a keyboard all day can have long-term repercussions. Break the cycle of repetitive movement with these stretches.

Stand with one arm out in front of you and your palm facing the ground. With your other hand, gently pull your fi ngers of the outstretched arm back. Hold for a moment or two, then release.

Next, keeping your arm straight, use your other hand to push your fi ngers and palm down and toward your body. Hold a few seconds, then release. Repeat with your other arm.

SHOULDER SHRUGS

You don’t even have to stand up for this one. Shrug your shoulders by bringing them up Shrug your shoulders by bringing them up seconds. Release and repeat three to fi ve times.seconds. Release and repeat three to fi ve times.

toward your ears and holding for three to fi ve

Mark the end of your workday with these three stretches. They will take away all the little aches and pains and help to relax you.

FORWARD FOLD Stand with a chair in front of Stand with a chair in front of you. Then place your elbows you. Then place your elbows inside your hands, and rest your inside your hands, and rest your arms on either the backside of arms on either the backside of the chair or on the seat. You can the chair or on the seat. You can bend your knees if necessary. bend your knees if necessary.

HIP OPENER

Sit on the edge of your chair with both feet hip-width apart and directly underneath your knees. Cross one ankle over the opposite knee, and then stretch forward gently until you feel the stretch on your hip. Repeat on the other side.

LEGS UP THE WALL

Lie in bed or the fl oor, shimmy your hips as close to the wall as possible, then start walking your feet until your body is in an L-shaped position. Focus on the breath and relax in this position for 5 minutes. This pose promotes drainage minutes. This pose promotes drainage from excess fl uid build-up and soothes from excess fl uid build-up and soothes swollen feet and legs. It also stretches swollen feet and legs. It also stretches the hamstrings and lower back and the hamstrings and lower back and elongates the back muscle, relieving elongates the back muscle, relieving lower back tension. Finally, it lowlower back tension. Finally, it lowers the heart rate and helps ers the heart rate and helps lower anxiety and stress. lower anxiety and stress. There’s no better way to There’s no better way to end a workday. end a workday.