Stretch for De Stress
The Fitness and Wellness Center is dedicated to helping both your physical and emotional health. These are tough times right now and we know that certain tasks can seem difficult. But we know every single one of you are SHARK STRONG and we are here to help you along your quarantine fitness and wellness goals! It's important right now to be with loved ones and stay in contact with friends and family to let them know you're doing okay. We are all in this together and WE WILL get through this. If you need help with your fitness and wellness goals, please feel free to reach out!
Stretch tips throughout the day
It is important throughout this quarantine to stay as active as you possibly can and to stay flexible. Its key to body longevity and to ease daily activity when you have great mobility and flexibility. If the body is stagnant for long periods of time, if you are sitting in front of the computer for long periods of time and something as simple as laying down in front of the couch binge watching shows all day. These things can really hinder your flexibility and cause your muscles to become tight when can lead to low back pain, a hunch in your upper back, bad posture, tight hip flexors and sore feet.
Here are some daily stretches you can perform throughout the day or even several times a day. With anything else, the more you practice it the better you'll become. This is something that will be great to do as soon as you wake up to get the body ready to move and to "wake up" your muscles and joints.
Downward Dog
This pose focuses on hip and shoulder mobility, while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).
How to do it: Start in plank position with shoulders directly over wrists (a). Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible (b). Reach your heels toward the ground and spread your fingers, so your bodyweight gets distributed evenly through the hands and feet.
Side Oblique Stretch
You'll lengthen through the side of your body as you stretch your lats, hips, and obliques.
How to do it: Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides.
Crescent Pose
Find length and balance as you engage your abs, hip flexors and chest with this high lunge.
How to do it: Stand with your feet staggered: one in front and one behind you (a). Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you (b). Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward (c). If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.
Child's Pose
Most calming posture, you'll stretch the low back, lats and shoulders.
How to do it: Get on all fours on an exercise mat (a). From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.
Single Leg Stretch
Works the core and improves flexibility in the hamstrings.
How to do it: Lie on your back and lift legs toward the ceiling (a). Lower one leg toward the floor as you pull the other leg toward your face (b). Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat (c). Keep legs as straight as possible and toes pointed. Hold, then switch sides.
Figure 4
This is a good stretch for runners, alleviates tightness in the glutes and hard to reach piriformis (another muscle in your backside).
How to do it: Sit on a mat with your legs extended in front of you (a). Place your hands behind you, fingertips facing away from your body. Lift one leg, placing your ankle on your opposite leg, just above the knee. (Keep your feet flexed to protect your knees.) (b). Slowly bend your bottom leg toward you, until you feel a stretch in the outer hip of the other leg (c). Straighten your back, roll your shoulders down and push out your chest. Hold, then switch sides.
Cat Pose
Have a stiff back? This pose will encourage blood flow and more mobility in your spine.
How to do it: Get on your hands and knees on an exercise mat, with wrists in line with shoulders and knees in line with hips (a). Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward (b).
Cow Pose
Counteracts the cat pose, this stretches your abs and chest muscles.
How to do it: Get on your hands and knees on an exercise mat, wrists under shoulders and knees in line with hips (a). Arch your back, look slightly upward and stick your chest out (b).
Sumo Squat Twist
Great for wringing out tension in your spine, specifically your upper to middle back, as well as your shoulders.
How to do it: Stand with feet wide, toes pointed outward about 45 degrees. Place your hands just above your knees (a). Lean forward as you bend your knees to form right angles (or as close to it as possible) (b). Bring one shoulder toward the floor as you look over your opposite shoulder. Keep your hips aligned and arms as straight as possible as you twist further on each exhale. Hold for eight seconds, then switch sides.
Half Kneeling Twist
Great for offsetting a day of sitting, this pose stretches your chest muscles, obliques and hips.
How to do it: Start in a kneeing position (a). Step one foot out to the side, knee bent, toes facing out and heel in line with opposite knee. Place the hand opposite of your front knee on the mat in front of you (b). Twist your upper body as you reach your other arm up toward the ceiling, keeping both elbows straight. Avoid pushing your hip out to the side. Hold for eight seconds, then switch sides.
Lying Hug Stretch
Perfect for relieving tension in your low back.
How to do it: Lie on your back on an exercise mat (a). Tuck your knees toward your chest and grab your calves, as you roll your head up to meet your knees (b).
Chest Opener
Targets the chest, shoulders, rotator cuff.
How to do it: Stand facing a corner of a room. With your arms at your sides and elbows bent at about shoulder height, press one palm into each wall while staggering your feet behind you. Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest. Hold without allowing your forearms or hands to move.
Pancake Stretch
Targets the hip extensors and adductors.
How to do it: Sit on the ground with your legs straight and in the shape of the letter "V." Hinge forward at the hips and reach your torso towards your toes, getting your upper body as close to the floor as possible between your outstretched legs. Hold, and then walk your arms back toward your body to sit back up.
Calf Stretch Against Wall
Targets the calves.
How to do it: Standing near a wall, place the toes of your right foot on the base of the wall. Lean in towards the wall, feeling the stretch in your calf. Make sure not to bend your back leg—only go as far as you can while keeping it straight. Hold, then repeat on other side.