The “Lazy” Stretches

health

By Alpro Pharmacy

April 25, 2024

Like catching the latest season of Netflix? Or having a nice gaming session with your buddies?

Nowadays, it is not uncommon to have ourselves glued to our seats for long periods of time. Whether it’s at the office, driving long distances, or even at home, where we’re enjoying our Netflix Korean dramas. However, sitting down for long periods at once can lead to multiple health issues, ranging from small issues such as neck pain, tight muscles, to more serious issues like back pain and postural issues.

The human body is designed for movement. Our ancestors used to travel hours on end, searching for food and for their own survival. However, in the past few centuries, our lifestyles have slowly shifted to one where we no longer have to be dependent on physical exertion for a living, and our lives have migrated to one where living a sedentary life is not unusual. As a result, our bodies now have to face new challenges, such as musculoskeletal issues, obesity, and other chronic conditions associated with this sedentary life

Fortunately, incorporating breaks in your prolonged sitting sessions to perform some simple stretching, whether it be at the R&R stop, during commercial breaks, or simply during your trip to the pantry, can help improve your musculoskeletal health by promoting movement and mobility to your body. Stretches, along with regular exercise, can go a long way in improving your health and preventing issues faced with living a sedentary lifestyle.

In this article, we will go through 5 simple stretching exercises that can be done in 10 minutes, which you can easily incorporate in your breaks! Make sure to perform these exercises every hour or so, to keep your muscles active and your blood pumping!

The exercises we will be going through will be the seated cat cow stretch, seated twist stretch, seated neck stretch, seated figure of 4 stretch, and the hamstring stretch. Before performing these exercises, if you have any pre-existing conditions, injuries, or any other health concerns do check with a friendly Alpro Physiotherapist and we will gladly advise you!

Seated Cat Cow Stretch

One of the best stretches for combating stiffness and strain from prolonged sitting is the seated cat cow stretch. This stretch is simple to do, and is often done by senior citizens. This stretch helps by relieving the tension on the back, spine and upper neck.

1) Find a comfortable seat: Find a comfortable and sturdy chair to sit in. Place your feet flat on the floor and sit with your spine straight. Place your hands on your knees or thighs

2) Inhale: Take a deep breath. As you inhale, arch your back and look up at the ceiling. Open your chest up.

3) Exhale: As you exhale, round your back and tuck your chin towards your chest, gently stretching your back muscles.

4) Repeat: Repeat the inhalation and exhalation exercises slowly, for 1-2 minutes

Seated Twist Stretch

Another simple stretching exercise for the back is the seated twist stretch. This stretch targets the spine, releasing tension and promoting flexibility to the back muscles.

1) Find a comfortable seat: Find a comfortable and sturdy chair to sit in. Sit with your spine straight, and your shoulders relaxed. Cross your legs by placing your right knee over your left.

2) Position your arms: Position your left arm on the outside of your right knee and grip the backrest of your chair or sofa with your right arm for support

3) Twist as you look back: Rotate your torso as you twist to the right, using your left arm to guide the twisting movement and your right arm to support your body

4) Repeat for the other side: Repeat the movement for the other side, placing your left knee over your right and using your right arm to guide

Seated Neck Stretch

Next, we will be doing a simple stretch for the neck. This stretch alleviates the tension on the neck and shoulders, improving mobility of the spine

1) Find a comfortable seat: Find a comfortable and sturdy chair to sit in. Place your feet flat on the floor and sit with your spine straight and shoulders relaxed

2) Tilt your head: Gently tilt your head to the side while looking straight, bringing your ear close to your shoulder. You should feel a stretch on the side of your neck.

3) Increase intensity if needed: Depending on your comfort level and flexibility, you may want to use your hand to gently pull down your head to bring your ear closer to your shoulder if needed. Do not overextend or overstretch if you are not feeling comfortable

4) Hold position: Hold the position for 15-30 seconds, maintaining a steady rate of breathing.

5) Switch sides: Once done, slowly return your neck to the original position and switch over to the other side

Seated Figure 4 Stretch

Now that we’ve done some stretching for our upper body, it’s time to move to the lower body. This stretch is a seated figure 4 stretch, which stretches the glutes, hips and lower back

1) Find a comfortable seat: Find a comfortable and sturdy chair to sit in. Place your feet flat on the floor and sit with your spine straight and shoulders relaxed

2) Lift up your right leg: Lift up your right leg and rest your right ankle on your left thigh, just above the knee. You should feel a slight stretch. Gently press your right hand down on your raised knee

3) Increase intensity if needed: To increase the intensity of the stretch, gently fold forward by hinging your torso forward from your knee. Do not hunch your shoulders or round your spine, as you might strain your lower back. Hold for 15-30 seconds

4) Repeat for the other side: gently place your foot back to the ground and repeat for your left leg.

Hamstring Stretch

The last stretch targets the muscles located at the back of your thighs, known as the hamstrings. These muscles play a crucial role in various movements, including bending the knee and extending the hip.

1) Find an empty area: Find a room, or empty area that is suitable to sit down on, and with sufficient space to stretch out your legs fully

2) Sit on the floor: Sit on the floor with your right leg extended in front of you. Bend your left knee and face your left foot towards your inner thigh

3) Hinge forward: Keep your spine in a neutral position, hinge forward and extend your arms towards your right leg. Avoid hunching your back, which places unnecessary strain on your back. You should feel the stretch along the entire length of your hamstring.

4) Hold position: Hold the position for 15-30 seconds, maintaining a steady rate of breathing.

5) Switch sides: Once done, slowly return your neck to the original position and switch over to the other side

And that’s it! Incorporating these simple stretching exercises into your daily routine is a simple way to encourage mobility in your muscles and counteract the effects of prolonged sitting. Make sure to also include a healthy diet, and regular exercise! This can go a long way in improving your health and preventing issues faced with living a sedentary lifestyle. So, the next time you find yourself glued to your seat, remember to stretch it out and keep your body happy and healthy!

Need More Information? Talk to Our Expert!

If you have any questions, please do not hesitate to contact Alpro ePharmacy or visit the nearest Alpro Pharmacy. Our team, consisting of pharmacists, doctors, physiotherapists, nutritionists, audiologists and dietitians, is ready to assist and provide support.