Posted 4 years ago in Guest Blog
3 MIN READ – Although the city of Chicago continues to reopen with strict guidelines in place, many office employees are still working from home. Sitting on not-so-ergonomic furniture and skipping your commute, walks to your favorite Loop lunch spot, or other day-to-day activities could be taking a toll on your body. Revolution Physical Therapy and Weight Loss has compiled a list of 12 stretches you can do at home to get your body feeling good again.
DOORWAY STRETCH
While standing in a doorway, place your arms up on the door jam, and place one foot forward through the doorway as shown. Next, bend the front knee until a stretch is felt along the front of your chest and/or shoulders. Your upper arms should be horizontal to the ground, and forearms should lie up along the door frame. Perform 4-5x each side, and hold for 30 seconds each.
NOTE: Your legs should control how much you stretch by bending or straightening your knee through the doorway.
UPPER TRAP STRETCH
Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently pull your head toward the opposite side with the help of your other arm. Perform 4-5x each side, and hold for 30 seconds each.
HAMSTRING STRETCH WITH TOWEL
While lying down on your back, hook a towel or strap under your foot, and draw up your leg until a stretch is felt along the backside of your leg. Keep your knee in a straightened position during the stretch. Perform 4-5x each side, and hold for 30 seconds each.
LOWER TRUNK ROTATIONS
Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side, and then reverse directions and move your knees to the other side. Repeat as you move through a comfortable range of motion. Perform 1-2x a set of 20.
SINGLE KNEE TO CHEST STRETCH
While lying on your back, hold your knee, and gently pull it up toward your chest. Perform 4-5x each side, and hold for 30 seconds each.
ITB STRETCH
Place a strap around your foot while lying on your back, and bring your leg across midline for a gentle stretch felt along your outer thigh. Perform 4-5x each side, and hold for 30 seconds each.
SEATED PIRIFORMIS STRETCH
While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg. Perform 4-5x each side, and hold for 30 seconds each.
SEATED HAMSTRING STRETCH
While seated, rest your heel on the floor with your knee straight, and gently lean forward until a stretch is felt behind your knee/thigh. Perform 4-5x each leg, and hold for 10-15 seconds.
SEATED LUMBAR FLEXION STRETCH
Start sitting on a chair with good posture. Reach your arms toward the floor until you feel a stretch in your lower back, and hold 10-15s. Perform 4-5x at a time throughout the day.
STANDING HIP FLEXOR STRETCH
Take a big step with your left foot, bring your arms overhead, and lean backward. Perform 4-5x each side. Hold for 3-5 seconds, then step forward with your right foot and repeat.
STANDING CALF STRETCH
Keeping your back leg straight and heel on the floor, lean into a wall until a stretch is felt in your calf. Perform 4-5x each leg, holding for 30 seconds each.
STANDING HAMSTRING STRETCH
Start by standing, and prop your foot of the affected leg on a chair or a step. Next, slowly lean forward until a stretch is felt behind your knee/thigh. Bend through your hips and not your spine. Hold, then return to the starting position, and repeat.
