5 relaxing full body stretches

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. Sadly, your kitchen chair may be causing you to have bad posture. 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 your stretching routine can help you relax and focus as you turn your attention to loosening up. It's a fantastic stretching partner!

Spider Crawl - A favorite at many functional fitness gyms, the "Spider Crawl" is great for opening up your hips and loosening up your hamstrings.

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. Repeat five times.

spider crawl stretch animation

Child's Pose - 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 alongside your torso, palms up, 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.

childs pose stretch animation


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 leg. 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. Hold for five breaths, then slowly return to the center. Switch sides.

sitting back stretch animation

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. 

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. 

neck rotation stretch animation

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. 

To start, begin in a plant position, then slide your feet back behind you and fold in half, 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. 

downward dog to cobra stretch animation

Most importantly, remember to take note of your breathing during these 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. 

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