5 Minute Better Body!
We have compiled these short stretching sequences to help you incorporate 5-10 min movement breaks into your busy schedules to relieve stress, improve circulation and increase energy level.
"A lot of people don't understand that stretching has to happen on a regular basis. It should be daily." David Nolan, PT, Massachusetts General Hospital.
Inside this Project you will find 5 and 10 min stretching routines that can help you find a perfect starting regimen and build a habit of daily stretching. Just click the COPY button above to add this Project to your collection. And then you can customize it, drag&drop, add&remove any additional materials that fit your needs.
10 Min At Work Stretch - 5 Minute Better Body!
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1. Triceps stretches
Raise your arm and bend it so that your hand reaches toward the opposite side.
Use your other hand and pull the elbow toward your head.
Hold for 10 to 30 seconds.
Repeat on the other side.
Raise your arm and bend it so that your hand reaches toward the opposite side.
Use your other hand and pull the elbow toward your head.
Hold for 10 to 30 seconds.
Repeat on the other side.
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2. Overhead reach (latissimus stretch)
Extend each arm overhead.
Reach to the opposite side.
Hold for 10 to 30 seconds.
Repeat on the other side.
Extend each arm overhead.
Reach to the opposite side.
Hold for 10 to 30 seconds.
Repeat on the other side.
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3.Upper body and arm stretch
Clasp hands together above the head with palms facing outward.
Push your arms up, stretching upward.
Hold the pose for 10 to 30 seconds.
Clasp hands together above the head with palms facing outward.
Push your arms up, stretching upward.
Hold the pose for 10 to 30 seconds.
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4. Shoulder stretch
Clasp hands behind your back.
Push the chest outward, and raise the chin.
Hold the pose for 10 to 30 seconds.
Clasp hands behind your back.
Push the chest outward, and raise the chin.
Hold the pose for 10 to 30 seconds.
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5. Forward stretch
This stretch is also known as the rhomboid upper or upper back stretch.
Clasp your hands in front of you and lower your head in line with your arms.
Press forward and hold for 10 to 30 seconds.
This stretch is also known as the rhomboid upper or upper back stretch.
Clasp your hands in front of you and lower your head in line with your arms.
Press forward and hold for 10 to 30 seconds.
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6. Torso stretch, or trunk rotation
Keep your feet firmly on the ground, facing forward.
Twist your upper body in the direction of the arm that’s resting on the back of your chair.
Hold pose for 10 to 30 seconds.
Repeat on other side.
Tip: Exhale as you lean into the stretch for a greater range of motion.
Keep your feet firmly on the ground, facing forward.
Twist your upper body in the direction of the arm that’s resting on the back of your chair.
Hold pose for 10 to 30 seconds.
Repeat on other side.
Tip: Exhale as you lean into the stretch for a greater range of motion.
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7. Hip and knee flexion stretch
Hug one knee at a time, pulling it toward your chest.
Hold the pose for 10 to 30 seconds.
Alternate.
Hug one knee at a time, pulling it toward your chest.
Hold the pose for 10 to 30 seconds.
Alternate.
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8. Hamstrings stretch
Remaining seated, extend one leg outward.
Reach toward your toes.
Hold for 10 to 30 seconds.
Repeat on the other side.
Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues.
Remaining seated, extend one leg outward.
Reach toward your toes.
Hold for 10 to 30 seconds.
Repeat on the other side.
Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues.
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9. Shoulder shrug
Raise both shoulders at once up toward the ears.
Drop them and repeat 10 times each direction.
Raise both shoulders at once up toward the ears.
Drop them and repeat 10 times each direction.
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10. Neck stretches
Relax and lean your head forward.
Slowly roll toward one side and hold for 10 seconds.
Repeat on other side.
Relax again and lift your chin back to starting position.
Do this three times for each direction.
Relax and lean your head forward.
Slowly roll toward one side and hold for 10 seconds.
Repeat on other side.
Relax again and lift your chin back to starting position.
Do this three times for each direction.
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