Fitness Friday: 10 Minute Seated Stretches

10 minute seated stretches everyday

Stretching is meant to alleviate tension in your body and should feel good. So as you work your way through this ten minute seated stretching sequence, listen to your body, and be sure you respond accordingly!

 

Head Roll: 1 minute

Begin seated upright. Gently drop your head to the right, lowering your right ear toward your right shoulder. Slowly roll your head forward with chin tucked and the crown of your head facing away from your body. Continue rolling to the left with your left ear toward your left shoulder. Then roll your head to the back, dropping the crown of the head with your chin shining up toward the ceiling. Do this for 30 seconds and reverse your roll to the other direction for an additional 30 seconds. Repeat as many times as desired for one minute. If you have extra time, feel free to hold each stretch for 20-30 seconds, then move to the next or hold in the stretch that feels the absolute best to you as you breathe. 

 

 

Cat and Cow: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Inhale, arch the back into a “C” shape allowing your chest and shoulders to drop down and in toward your lap. Exhale, arch the back into a “U” shape allowing your hips to press down into the chair. Roll back your shoulders while letting your chest open forward and your neck and chin to shine up toward the ceiling. Repeat as many times as desired for one minute.

 

 

Bear Hugs: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Take your left hand and place it on the upper outside portion of your right shoulder and back. Bring your right arm just underneath your left arm, placing your right hand just underneath your left armpit. Grab a hold of your side, reaching as far back as possible. Allow your shoulders to roll inward, enabling your shoulders and upper back to arch for a good stretch in your back. Rock and roll side to side to find the “good spot.” Think about grabbing with your hands and pulling open your scapulas. Be sure you are relaxing your shoulders. Breathe and hold for 30 seconds then switch to the other side for an additional 30 seconds (right over left). You may wish to straighten each arm and use the other to gently assist and pull across the body for an extra stretch. Do what feels good to you.

 

 

Chest: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side.  Place your hands as far back on your chair seat as possible. Grab ahold allowing your shoulders to roll back and down away from your ears shining your chest forward. Inhale and exhale. With every exhale, open just a little bit more. Hold for a full minute. 

 

 

Side Body: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Lift your right arm straight overhead, then reach with your right hand up and over to the left hand side of your body. This reach should allow your hips to remain grounded in your chair whilst tilting over, stretching out the right side of your body. Inhale and exhale as you hold here for 30seconds. With every exhale, fold just a tad bit more over to the left. Repeat on the other side for 30 seconds.

 

 

Low Back: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side.  Drop your entire upper body down toward your lap, enabling your hands to act as an anchor to the ground. Drop your head and relax. Inhale. Exhale. With every exhale, reach as far underneath your chair as possible. Hold here for a full minute. 

 

 

Hips: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Cross your right leg over your left leg so that your right ankle rest just atop your left knee. Right hand gently press down toward the ground  on your right knee. If you can, simply fold at your hip allowing your upper body to drop toward your lap. Hold here for 30 seconds as you inhale and exhale. Switch to the other side and hold for 30 more seconds.  

 

 

Hamstring: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Lengthen both legs out straight in front of you with your heels placed on the ground and your toes pointing toward the ceiling. Gently bend at the hip, enabling your chest to drop down toward lap. You may want to grab ahold of the back of your calves or ankles for a gentle pull assist.breathe and hold here for a full minute. 

 

 

Calves: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side. Lengthen both legs out in front of you with knees bent just enough to grab ahold your toes. Inhale to lengthen your legs as much as possible while gently pulling back on your toes. You should feel a stretch in your calves. Actively press your heels away from your body for an extra assist to feel the stretch a little more. Breath and hold here for one full minute. 

 

 

Ankle Rolls: 1 minute

Begin seated upright with arms in a relaxed position on your lap or by your side.  Lengthen both legs out in front of you. Remain upright as you roll your ankles to the outside making as big of circles as possible. Repeat as many times as desired for 30 seconds. Then begin rolling ankles inward. Breathe and roll as many times as desired for 30 more seconds. 

 

 

I hope you enjoyed these daily stretches. If you need additional support discovering stretches specific for your body’s needs, we are here to help!  Slide a message to our concierge at concierge@wellviewhealth.com to schedule your personal trainer appointment today.

 


 

Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

– CASEY EDMONDS, CHWC, CPT, CMS

Health Advisor  |