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.
5 Min for Her - 5 Minute Better Body!
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Try this five-minute exercise routine today to prepare you for the busy day ahead, or to get some much needed relaxation after work.
1. Runner’s stretch
This stretch is great for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the culprits of low back pain. They may be worse in people who sit for extended periods of time.
Equipment needed: none
Muscles worked: hamstrings, hip flexors, low back, calves
Stand with your feet hip-width apart.
Step back with your left leg and place both of your hands on the ground on either side of your right foot, about shoulder-width apart.
Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 30 seconds.
Slowly straighten your front leg, keeping your hands planted on the floor. Don’t worry if you can’t get your leg completely straight. Hold for 30 seconds.
Repeat on the other side.
1. Runner’s stretch
This stretch is great for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the culprits of low back pain. They may be worse in people who sit for extended periods of time.
Equipment needed: none
Muscles worked: hamstrings, hip flexors, low back, calves
Stand with your feet hip-width apart.
Step back with your left leg and place both of your hands on the ground on either side of your right foot, about shoulder-width apart.
Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 30 seconds.
Slowly straighten your front leg, keeping your hands planted on the floor. Don’t worry if you can’t get your leg completely straight. Hold for 30 seconds.
Repeat on the other side.
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2. Forward fold
This stretch is the ultimate full body stretch. It’s ideal for office workers who spend too much time sitting at a computer. This will stretch the legs and hamstrings. It’s also a chest and shoulder opening exercise.
Equipment needed: none
Muscles worked: hamstrings, shoulders, low back, chest
Stand with your feet hip-width apart, toes pointing forward.
Reach your hands behind you to meet behind your glutes. Interlace your fingers, if possible.
Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.
As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Only go as far as your shoulder flexibility will allow. Hold this position for 30 seconds.
Repeat.
This stretch is the ultimate full body stretch. It’s ideal for office workers who spend too much time sitting at a computer. This will stretch the legs and hamstrings. It’s also a chest and shoulder opening exercise.
Equipment needed: none
Muscles worked: hamstrings, shoulders, low back, chest
Stand with your feet hip-width apart, toes pointing forward.
Reach your hands behind you to meet behind your glutes. Interlace your fingers, if possible.
Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.
As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Only go as far as your shoulder flexibility will allow. Hold this position for 30 seconds.
Repeat.
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3. Seated back twist
Spinal twists are a great release exercise: They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.
Equipment needed: none
Muscles worked: erector spinae, glutes, low back
Sit on the floor, legs crossed with your left leg on top.
Cross your left leg further over your right leg, placing your foot on the ground by your right knee so that your left knee is pointing upward.
Gently twist your shoulders toward the left, pushing against your left leg for leverage.
Only go as far as comfortable. Hold position for 30 seconds.
Repeat on other side.
Spinal twists are a great release exercise: They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.
Equipment needed: none
Muscles worked: erector spinae, glutes, low back
Sit on the floor, legs crossed with your left leg on top.
Cross your left leg further over your right leg, placing your foot on the ground by your right knee so that your left knee is pointing upward.
Gently twist your shoulders toward the left, pushing against your left leg for leverage.
Only go as far as comfortable. Hold position for 30 seconds.
Repeat on other side.
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4. Bound angle
This hip opening stretch is effective for both men and women. It helps decrease tension in the hips and muscles on the inside of the thighs.
Equipment needed: none
Muscles worked: adductors, hip flexors, glutes
Sit on the floor, back straight. Keep the soles of the feet touching.
Place your hands on your feet and lengthen through the spine. Feel as if there is a string pulling your head to the ceiling and shift your weight forward off your tailbone.
Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.
Only go as far as comfortable. Hold position for 30 seconds.
This hip opening stretch is effective for both men and women. It helps decrease tension in the hips and muscles on the inside of the thighs.
Equipment needed: none
Muscles worked: adductors, hip flexors, glutes
Sit on the floor, back straight. Keep the soles of the feet touching.
Place your hands on your feet and lengthen through the spine. Feel as if there is a string pulling your head to the ceiling and shift your weight forward off your tailbone.
Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.
Only go as far as comfortable. Hold position for 30 seconds.
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5. Chest stretch in door
Tightness in the chest and shoulders is often found in people with poor posture. This can lead to bigger problems later in life. Doing daily chest-opening stretches can help prevent tightness and promote proper posture and better breathing.
Equipment needed: doorway
Muscles worked: chest, anterior deltoid, biceps
Stand in the middle of an open door.
Place your forearms on each side of the doorframe, if possible. If the doorway is too wide, do one arm at a time.
Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders.
Only go as far as comfortable. Hold position for 30 seconds.
Tightness in the chest and shoulders is often found in people with poor posture. This can lead to bigger problems later in life. Doing daily chest-opening stretches can help prevent tightness and promote proper posture and better breathing.
Equipment needed: doorway
Muscles worked: chest, anterior deltoid, biceps
Stand in the middle of an open door.
Place your forearms on each side of the doorframe, if possible. If the doorway is too wide, do one arm at a time.
Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders.
Only go as far as comfortable. Hold position for 30 seconds.
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Source: mile12market.com
Disclaimer:
This information is not intended to substitute for informed medical advice. You should NOT use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Disclaimer:
This information is not intended to substitute for informed medical advice. You should NOT use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
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