Whether you are working out throughout your day, or working hard on various projects, it is important to take a moment for your mind and body to recharge. A simple 10 minute stretch can be just what you need to boost your energy and keep your body feeling fresh. We put together the following stretch break, for you to do at home:
10 Minute Stretch Break
Perform each stretch for :20-:30
Remember to breathe throughout stretches
Cat/Cow: behind on all fours with wrists stacked under shoulders and knees under hips; inhale and lower belly button towards floor creating arch in the back; lift chin; exhale and round spine pulling belly button towards spine; tuck chine and tailbone in; continue flowing back and forth between movements
Side Lying T-Spine Rotation: begin by lying on right right of body with left knee bent at about 90 degrees; rotate left arm towards the floor opening up the chest; hold and then switch sides
90/90: sit up tall with a neutral spine; bring right leg in front of body bent at 90 degrees; bring left leg behind body bent at 90 degrees; try to press knees into floor stretching the hips; hold and then switch sides
Glute Stretch: being by lying flat with lower back pressed into the floor; bring right knee in towards the chest and cross over the left leg; left foot should be resting across right knee; gently pull right leg towards chest while allowing left knee to fall away from the chest stretching the left glute; hold and then switch sides
Lat Stretch with Chair: place chair out in front so arms can be fully extended; gently sit hips back as far back into heels as comfortable feeling a stretch in the upper back and lats
Tricep Stretch with Chair: place chair out in front so back of arms right above the elbows can rest on the edge; gently sit hips back as far back into heels as comfortable feeling a stretch in the triceps
Chest Stretch with Chair: begin with chair on the right side of the body and slightly behind; return to half kneeling position (much like hip flexor stretch) with left leg forward; reach back to hold onto chair with right arm feeling a stretch in the right side of the chest and shoulder; hold
Hamstring Stretch with Chair: begin by extending the right leg so the right heel is resting on the chair; allow for a slight bend in the left leg; gently reach towards the right shin/ankle/foot as far as feels comfortable to feel a stretch in the right hamstring; hold and then switch sides
Quad Stretch with Chair: place chair in front to gently hold on to; bend left leg behind the body to hold hold with left hand slightly pulling towards glute to feel a stretch in the left quad; stand up tall maintaining a neutral spine; hold and then switch sides
Calf Stretch with Chair: begin in staggered stance with left foot in front of the right; bend left knee and begin to push forward into chair to feel a stretch in the right calf; be sure to press both heels into the floor; hold and then switch sides
