Wellness Tips
Stretch for the  feel of it!

Stretching exercises done in a sitting position
  • These stretches can be used anywhere to counteract and prevent the lose of flexibility and increase the quality of  your life.  Use part or all of these stretches and share it with
    everyone.  

  • Routine: nothing is done with force.  Breathe easily, and as you exhale allow your muscles to relax.  Focus on your  muscles and joints being stretched. No bouncing and if  you
    feel pain stop.  If you are unsure about a stretch, consult with your doctor.
  • Sit up straight in a chair, back and gluts should be touching the back of the chair
  • Close your eyes if you want
  • Inhale for 4 secs, exhale for 8 secs (4 times)
  • one arm towards ceiling, inhale 4 secs
  • bring arms down, exhale for 8 secs, release
  • other side

Chest
Shoulder blade squeeze
  • sit on both hands
  • inhale for 4 secs
  • exhale for 8 secs as you squeeze shoulder blades together, release

Upper back    
  • place one hand on the opposite shoulder
  • use other hand to stretch the other arm, by stretching from the elbow towards the
    body
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • other side
Caution    -No  Force

Lower body side stretch    
  • hands on thighs
  • drop one shoulder forward and down
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • other side
Caution    -No  Force

Hand/arm
  • holding arms upright, elbows bent, hands straight and flat, circle wrists as if you were
    putting a light bulb in (20 seconds)
putting a light bulb in (20 seconds)
straight and flat, circle wrists as if you were
putting a light bulb in (20 seconds)

Wrist    -use one hand to stretch the other hand back
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • gently stretch further, release
  • other side
Caution    -No  Force

Back/Spinal Stretch
  • Turn    -one arm behind back, other arm rests on the side of opposite thigh
  • as you do this, allow upper torso to stretch in this direction
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further towards the back of
    the chair, release
  • gently stretch further
  • other side
Caution    -No  Force

Curl and Arch    
  • curl forward
  • inhale 4 secs and as you exhale for 8 secs, gently curl forward, release
  • arch back
  • 4 times
Shoulders Roll
  • inhale for 4 as you bring shoulders up
  • exhale for 8 as you bring shoulders back and down

Shoulders Up/down
  • inhale 4 secs up, slowly
  • exhale out 8 secs down, slowly

Neck     
  • head forward on an angle - press chin in
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further release
  • other side
  • Caution    -No  Force, only your head bends forward, not the body

Neck Centre    -press chin in
  • bend head down
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • Caution    -No  Force, only your head bends forward, not the body

Neck Side    -head to shoulder
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • other side
  • Caution    -No  Force

Neck Roll    -roll neck from side to side gently

Glut Stretch
  • lift knee to opposite side, use opposite arm/hand to increase stretch
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • other side
  • Caution    -No  Force

Hamstring    
  • put one leg forward straight
  • rest one elbow on bent leg
  • lean upper body forward, reaching with chest, not head
  • inhale 4 secs and as you exhale for 8 secs, gently stretch further, release
  • other side
  • Caution    -No  Force

Feet
  • heels on the ground, tap toes (10 times)
  • toes on ground tap heels (10 times)

Calf    
  • flex foot up, hold 4 secs
  • extend foot down, hold 4 secs
  • 4 times
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