Exercise: Standing Hamstring Stretch How: • Set your stance: Stand tall with your feet placed hip-width apart. • Position your leg: Extend one leg forward with your heel on the floor (or resting lightly on a low step, curb, or chair) and your toes pointing upward toward the ceiling. • Maintain alignment: Keep a slight
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Exercise: IT Band Stretch How: Did you know: The IT Band is a thick band of fibrous tissue running from the outside of your pelvis, across the hip, down the outer thigh, and attaching just below the outer knee. Because it anchors multiple core, hip, and leg muscles, tension or dysfunction in the IT band
Exercise: Mindful Monday: Breathing with Half-moon stretch How: Start Position: Drop your arms down by your sides, lengthen your spine, and relax your shoulders away from your ears. Turn your palms outward. Inhale (Upward Semicircle): Breathe in slowly and deeply through your nose. At the same time, float both arms straight out to your sides
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Exercise: Standing Lumbar Extensions How: Standing Lumbar Extension: Stand with your feet shoulder-width apart and place your hands on your lower back with fingers pointing down. Gently press your hips forward and arch your upper body back, lifting your chest toward the ceiling to counter slouching. Hold for 15 to 20 seconds. Perform first thing
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Exercise: Alternate Arm Reach How: Perform while standing or sitting (preferred Standing). With your feet shoulder width apart and stable, raise one arm at a time, straight up and hold. You should feel a gentle stretch in your arm and along your side. Hold for 1 minute, and then switch arms. Perform 3-5 each hour,
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Exercise: Alternating Ankle Circles How: While sitting or standing (sitting for better balance). Lift one foot off the floor and perform circle motions with each foot at the ankle. Keep the motion controlled. Switch directions. Perform 10 circles each way, then switch legs. Aim for 3 repetitions. Equipment: A simple exercise mat is suitable. Exercise
Exercise: Standing Spine Extension How: With your feet shoulder width apart and stable, Place your hands on your hips and gently extend backward. Keep your neck neutral and knees soft. avoid over-extension. Hold for 15 seconds. Perform 3 -5 per hour, between meetings. A great stretch every time you get up from your chair. Equipment:
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