Guide to Stretching

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Basic stretches

Morning discomfort, aches and pains are caused by your muscles tightening during sleep.  In fact, many of us unconsciously stretch each morning to relieve this tension. So, it makes sense to incorporate a stretching routine into your morning routine by immediately stretching when you wake-up. Stretching in the morning will also give you a boost of extra energy by increasing your circulation. Here are a few simple stretches to get you started:

Bend-Overs: While sitting on your bed, bend at the waist and stretch toward your toes.

Side neck stretch: Looking straight ahead, attempt to touch your ear to your shoulder.

Forward neck stretch: Let your chin fall to your chest and rest it there for a few seconds.

Shoulder shrugs: Pull your shoulders up towards your ears. Repeat multiple times.

Over the head: Lace your fingers together and bring your arms up over your head, with your palms facing up towards the sky. Hold.

Office Stretches

If you sit in a desk all day, then you can also use the neck stretches and shoulder stretches above to help relieve tension and refocus. But there are many other stretches that can be done in your office chair:

Lean back: While sitting, grab the front of your chair with both hands and lean back. Let your chin fall to your chest.

Arm stretch: Interlock your fingers in front of your chest and then straighten your arms, your palms should be facing outward.

Above the head: Bend your elbows so you are able to place both hands behind your head, then interlock your fingers and push your elbows backwards.

Forward arm stretch: Move to the end of your chair, clasp hands together behind your back and lift your hands upward.

Arm Raise: Cross your arms and then raise them above your head, and reach up as far as possible.

Remember

These are some basic stretches that focus on relieving tension in the neck and shoulders, where muscle tension tends to build up in most men. However, a good stretch routine should be tailored to the needs of the person using it. Pinpoint what areas or muscle groups cause you pain, and then focus on stretching those areas once a day for five to fifteen minutes. If you are not sure what stretches are best for you, consult a physical therapist. No sweat, no pain, just a few simple stretches a day and you’ll see a noticeable difference in your daily pain, your injury threshold, and your flexibility.

 

 

 

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