5 Relaxing Full-Body Stretches
Looking to stay loose while working at home? COVID-19 has forced many workers into working remotely. While many of us work to adjust to the new norm for the next few weeks we are trying to make do with our makeshift home offices.
However, your kitchen chair may be causing you to have bad posture. Relaxing stretches are a great solution for our bodies.
To help alleviate some of this discomfort from being hunched over we've put together 5 relaxing, full-body stretches that will help keep you limber and loose. One note we'd like to include is that taking Relyf CBD before stretching at home can help you relax and focus as you turn your attention to loosening up. It's a fantastic stretching partner!
These stretching exercises are not meant to be comprehensive but are short guides that can help you stay flexible while working from home. If you feel pain while doing any of these movements then stop! Listen to your body and consult your physician before continuing on.
Various Full Body Stretches
A favorite at many functional fitness gyms, the "Spider Crawl" is great for opening up your hips and loosening up your hamstrings. If you focus on strength and conditioning training this stretch is for you.
Set your body up as you would a lunge with one leg bent in front of you and one trailing behind you and just off the floor. Step your right foot forward and lower into a lunge, getting your right wrist next to your right ankle and keeping your trailing left leg off the ground.
Breathe in and gently exhale as you sink deeper into the stretch. Hold this position for 7-10 seconds then switch legs with your left wrist next to your left foot. Repeat five times.
One of the more popular stretches seen utilized at Yoga Centers is this movement. It's perfect to practice breathing exercises and for helping stretch out your lower back and shoulders.
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.
Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor with your arms straight, palm facing down, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back, great for loosening up your upper body. This kind of static stretching is a great way to work on your breathwork as well!
Seated Back Twist
This is another great movement after spending an entire day slumped over your laptop.
Bend your right knee and step your right foot over your left knee keeping it flat on the floor. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee.
Inhale as you sit tall. Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder until you feel a stretch.
Hold for five breaths, then slowly return to the center. Switch sides. You should alternate between pulling on your left side and your right side.
Neck Rotation Stretch
Don't forget to show your neck some love! Your neck and shoulders carry a lot of tension and can result in discomfort. As a result, you can also lose a lot of your range of motion from all the tension.
Begin this stretch seated in "Lotus position" or as children like to call it "Criss-cross Apple Sauce." Gently roll your head starting with your chin towards your chest. Move your head gently up against your shoulder blade, then looking straight up, then gently to your opposite shoulder blade and back to having your chin tucked to your chest. Do this 5x in each direction.
Downward Dog to Cobra
Ok, so these fancy terms make it sound like a zoo. But this 3 part Yoga inspired movement is great to do a few times to work out any kinks in your body. It’s a great combination that works the upper and lower body gently to help you stretch out.
To start, begin in a plant position, then slide your feet back behind you and fold in half (bend your knee), actively working to get your head between your shoulders.
From there move back into a plank position and hold for 10 seconds.
Then gently allow your body to lower to the floor.
Place your hands under your shoulders, straighten your feet out and push the upper part of your body up while exhaling.
Straighten your shoulders out and bring your neck back as far as comfortable and try to look directly up at the ceiling.
Reverse the directions to end back up in downward dog and repeat as needed.
Most importantly, remember to take note of your breathing during these full body stretches! Breath deeply through your nose and out through your mouth as you move through these movements. These intentional breaths will help deliver oxygen throughout your body and relax your mind.