After last Friday's post I received quite a few emails regarding which were the most important stretches. "I don't have time to do them all Kurt, c'mon." So I thought it might be a good idea if I broke the stretches down into groups so that you can use them more effectively.
By and large most of my clientele spend the majority of their day sitting at a desk. They tell me that they have few if any opportunities to get up from their desk for any length of time. And if they do, it's usually to go to a meeting where they spend anywhere from 2-4hrs sitting again.
As all of you know, who have been following my posts, sitting for long periods of time has significant consequences to your body. Especially your lower back, knees and sometimes wrists (depending how much time you spend on the computer). So let's get rid of that pain and discomfort.
Below I have listed the 7 most important stretches if you're a person who is stuck at a desk for most of the day.
I would encourage you to do these stretches a minimum of 1x/day. They will take you approximately 15-30 minutes to do. Not much time to invest to get out of pain. Think about it for a second. You spend 4-8 hours sitting. I'm just asking for 30 minutes a day to get you out of pain, and help you decrease your stress level. Sounds like a good investment to me.
This is Stretch#1.
Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon.
Hold position for 7 breaths.
This is Stretch #2.
Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand.
Repeat movement 3 times on both sides.
This is Stretch #3.
With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.
Hold for 5-7 breaths. Repeat on other side.
This is Stretch#4.
Begin with your head, forearms, shoulder blades, and butt against the wall. Feet should be 6-8" away from wall. Make sure there is minimal space between your lower back and wall.
Ending position for Stretch #4.
Extend your arms up and out into a 'Y' position. Be sure to keep forearms and hands in contact with the wall at all times.
Repeat movement 7-10 times.
This is Stretch #5.
Taking a lunge position halfway through a doorway, use this inverted 'V', place your hands on a door frame and gently lean forward until a stretch is felt in the shoulder, chest and/or arms. Make sure your weight is evenly balanced between the front and back leg.
Hold this position for 5-7 seconds. Repeat 2-3 times.
This is Stretch #6.
Stand straight and clasp your hands behind your back.
Ending position Stretch #6.
Tuck hips underneath you (by flexing your butt) and tighten your stomach, move clasped hands towards floor, while pulling shoulders back and lifting chest. This should create erect posture. Be sure not to arch lower back.
Hold for 5-7 breaths. Repeat 3-5 times.
This is Stretch#7 (1/3).
This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.
Hold for 7-10 seconds
Stretch #7 (2/3)
Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels.
Hold for 7-10 seconds.
Stretch #7 (3/3).
Now do the same process you did for the above picture for the left side.
Hold for 7-10 seconds.
Well, there you go. The 7 most important stretches for those of you who spend way too many hours seated at your desk. These quick 7 should get you out pain and help you stay that way.
As always let me know what you think.