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Stretching at the computer

Working from home? Computer set-up not as it should be? Sitting for too long? 

At Resonance, we are here to help.

Stretching – we should all be doing at least 15 mins a day of stretching.  

The following are five of the most important benefits of stretching: 

  • Reduced muscle tension.
  • Increased range of movement in the joints.
  • Enhanced muscular coordination.
  • Increased circulation of the blood to various parts of the body.
  • Increased energy levels (resulting from increased circulation).

Here are some simple exercises and stretches to do.

Neck Stretches 

  1. Look up at the ceiling.
  2. Look down at the floor.
  3. Turn your head to the right.
  4. Turn your head to the left.
  5. Look straight ahead, pull you chin into the nape of your neck – give yourself a double chin.
  6. Hold each position for at least 3-5 seconds.
  7. Repeat as often as possible.

Calf Stretching – 1

  1. Facing the wall, place your hands on the wall.
  2. Place one leg with foot flat and flush against the wall.
  3. With the other leg, move it behind in a ‘step stance’ position, and keep it straight at all times.
  4. Lean forward.
  5. Hold for 30 seconds and repeat on the other side.
  6. Repeat each side 3 times

Calf Stretching – 2

  1. Facing the wall, place your hands on the wall.
  2. Place one leg with foot flat and flush against the wall.
  3. With the other leg, move it a little closer behind and bend the knee of the back leg.
  4. Lean forward.
  5. Hold for 30 seconds and repeat on the other side.
  6. Repeat each side 3 times.

Calf stretching – using a towel 

  1. Loop a towel around your foot.
  2. Pull it back until you start to feel a concerted stretch in your calf muscle.
  3. Hold the position for 30 seconds.
  4. Start with three sets of 10 exercises for each leg, and work your way up to three sets of 30 exercises.

Hamstring Stretch 

  1. Sit on the ground with both legs stretched out in front of you.
  2. Lean forward, try to touch your toes while keeping legs fully extended.
  3. Hold for 60 seconds.
  4. If you can grab your toes, use them to pull you down further.
  5. If you cannot reach your toes, you can place a hand towel around your feet and pull on both ends.
Hamstring stretching

Slump Stretch 

  1. Sitting in a chair – place your arms behind your back and interlock your fingers.
  2. Tuck your chin to your chest, try and get a really good curve to your back (the only time you don’t have to sit upright).
  3. Straighten one leg at a time pulling toes towards your body, hold for 3-5 seconds.
  4. Repeat on the other side.
  5. Repeat 10 times each side.

Sciatic Stretch 

  1. Lie on your back.
  2. Lift your right leg and hold behind your thigh with your hands.
  3. Slowly and gently lift your head off the ground.
  4. Try to straighten the leg, bringing your toes down towards you.
  5. Hold for 10 seconds.
  6. Switch to the other side.
  7. Repeat 10 times each side.

Back stretch – Child’s Pose

  1. Lie on your back on the floor with your arms stretched out in front of you.
  2. Bend your right hip and knee.
  3. Keeping your left leg fully extended, rotate slightly and get your right knee to fall to the floor on the left side.
  4. Keeping your knee on the ground, allow your arms to open and touch the floor.
  5. Hold for 10 seconds.
  6. Repeat on the other side.
  7. Repeat 10 times on each side.

Back stretches 

  1. Start by kneeling on all fours on the floor.
  2. Sit back on your heels, and slowly lower your body to the ground.
  3. Place arms in front of you and try and stretch out as far as possible- you can ‘walk them out’ in front of you.
  4. Hold for 10 seconds.
  5. In the kneeling position.
  6. Fully extend your body so that your face on flush with the floor.
  7. Bring your arms to under your armpits.
  8. Slowly raise your upper body off the floor – arching your back.
  9. Look up at the ceiling.
  10. Hold for 10-20 seconds.
  11. Repeat 5 times.

Ankle joint 

  1. Sit in a chair or on the couch.
  2. Point your toes upward like you are trying to touch your toes to the front of your shin.
  3. Hold this position for 30 seconds, maintaining constant tension, and release.
  4. Repeat 5 times for each leg.
  5. Point your foot and toes downward as far as you can go.
  6. You should feel your calf muscles flexing at the back of your leg.
  7. Hold this position for 30 seconds, maintaining constant tension, and release.
  8. Repeat 5 times for each leg.

Toe pick ups 

  1. Place a pile of 20 small objects on the floor (like marbles, hard lollies, or tiny stones).
  2. Use your toes to pick them up and move them to another pile.
  3. Do three sets of this exercise three times per day.

Toe raises 

  1. Hold a wall or counter for balance.
  2. Rise up onto your tiptoes as far as you can go without pain.
  3. Hold the position for 10 seconds, maintaining the tension, and release.
  4. Start with three sets of 10 exercises, and work your way up to three sets of 30 exercises.
  5. As you get stronger, you can begin to do single-leg toe raises, which places additional weight on each leg.

Plantar Fascia Massage 

  1. Sit comfortably in a chair and cross one leg over the opposite knee.
  2. With one hand, pull your toes back until the foot is fully stretched out.
  3. There should be tension but no pain.
  4. With the other hand, massage the bottom of your foot immediately in front of the heel.
  5. Do this for 10 minutes three times per day.

Tennis ball rolling 

  1. Place a tennis ball on the floor.  If you don’t have a tennis ball, use any other small round object – a can of tinned food works well.
  2. Roll your foot over it for five minutes three times per day.
  3. Always keep your foot moving; don’t stop and let the bottle rest on one spot.

NOTE: If it causes discomfort, you can place a kitchen towel between the bottle and your foot. If there is pain or a prickly sensation, stop and avoid this exercise.

Lunges 

  1. Stand tall with feet hip-width apart.
  2. Take a big step forward with your right leg.
  3. Start to shift your weight forward so your heel hits the floor first.
  4. Lower your body until your right thigh is parallel to the floor and right shin is vertical.
  5. It’s OK if your knee shifts forward a little as long as it doesn’t go past right toe.
  6. If mobility allows, lightly tap left knee to the floor while keeping weight in the right heel.
  7. Press into the right heel to drive back up to starting position.
  8. Repeat on the other side.
  9. Repeat 5-10 times.

Squats 

  1. Keep your feet on the floor.
  2. Have your feet about shoulder-width apart.
  3. Slowly bend your knees, and keep your back and pelvis against the wall.
  4. Hold for 5-10 seconds.
  5. Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position.
  6. Repeat the exercise, and try to hold the sit position a few seconds longer each time.

Clams 

  1. Lie on your left side.
  2. Place your elbow stacked underneath your shoulder and your hand in front of your body.
  3. Stack your right leg and foot on top of your left, and bend your knees to form a 45-degree angle.
  4. Place your right hand on your hip.
  5. Lift your right knee up toward the ceiling, keeping your feet touching. Use your glutes to initiate the movement, and squeeze them as you lift.
  6. Lower your right leg back to meet the left.
  7. Repeat with the left side.
  8. Repeat 5 – 10 times.

Straight leg raises 

  1. Lie on your back on the floor or another flat surface.
  2. Bend one knee and place your foot flat on the floor.
  3. Keeping the other leg straight, raise it to the height of the opposite knee.
  4. Repeat 10-15 times for three sets.

Hamstring Curls 

  1. Do this exercise standing while you hold onto a chair.
  2. Lift 1 leg at a time.
  3. Slowly bring your heels as close to your butt as you can, and hold that position.
  4. Repeat with other leg.
  5. Do 3 sets of 15 on each side.

Calf Raises 

  1. Stand facing the back of a sturdy chair, or other support such as the back of a couch.
  2. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step.
  3. Slowly raise the heels as high as you can, then lower.
  4. Do three sets of 10-15.
  5. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.

Step-Ups 

  1. Place one foot on the lowest step on a staircase.
  2. Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor.
  3. Lightly touch your toe to the floor, then rise back up.
  4. Repeat 10-15 times, then switch legs.
  5. Too easy? Use a higher step, or touch your heel instead of your toe.

Side Leg Raises 

  1. Lie on one side with your legs stacked.
  2. Bend the bottom leg for support.
  3. Straighten the top leg and raise it to 45 degrees.
  4. Hold for 5 seconds, lower and relax briefly, then repeat 10-15 times.
  5. Switch sides and start over.
  6. Want to try a bit of a different spin on the move? Point the toe of your upper leg slightly toward the floor as you raise it.

We hope these exercises help you live and work a little healthier!

Contact us with any concerns you may have.

www.respod.co.nz

0800 473 776



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