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If you find yourself sitting for long periods of time then it will do you a whole world of good to spend 10 -15 minutes stretching throughout the day to help you to re-energise, stay mobile and increase productivity. Switching off your brain from work for 10 minutes can help you to focus better when you return to looking at the screen. The same applies to children, they will benefit from short movement sessions during studying from home, plus children tend to enjoy short bursts of exercises more than longer fitness sessions.
Stretching is beneficial for the physical health of your body too, keeping your muscles engaged and improving range of movement will help to reduce muscle tension. Plus when you spend time stretching you help to increase blood circulation which can increase energy levels, meaning not only does it increase productivity but it can be a way to improve your mood also!
So give this quick and easy stretching routine a go the next time you need to take a break from work or studying:
Upward and Downward Dog.
This is a great exercise for co-ordination and to get a great stretch on the hamstrings, lower back and shoulders.
- Start in a press up position and shift your weight back and let your hip drift towards the ceiling.
- Push your head through the gap of your arms and hold this position for at least 5 second. Pushing your heels into the floor.
- Reverse the movement and drop your hips towards the floor without it touching the ground.
Keeping your hands in the same position try not to let them move forwards or backwards.
- Try and put it together in one fluid movement. If you struggle with maintaining this position you can adjust by doing both on your knees.
- Recommended X4 sets 6-8 reps, with a 5 second hold for each.
This is a great exercise that stretches the calf and hamstrings. Especially if you have been running a lot recently.
- Start with one leg folded on top of the other as pictured. Drive the heel of the bottom leg into the floor until you feel a gradual stretch in the calf and hamstrings.
- If you don’t feel the stretch walk your feet up closer to your hands and repeat the stretch.
- Try completing 4 sets of 10 second holds on each side.
This is a great stretch if you are suffering from tight glutes, especially if you have been sitting down for long stints.
- Start with one leg extended and one leg with knee bent directly under your chest.
- Once you are in the position lean your chest forward over the front leg until you feel a gradual stretch in the glute of the folded leg.
- For a deeper stretch drop your upper body closer to the floor.
- Do not over extend in your lower back.
- Try completing 4 sets of 10-15 second holds on each side.
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