Stretch of the Week: Chair Forward Fold
Week 2 of June brings us to the Chair Forward Fold
Those of you who sit for long periods of time can end up with a tight lower back, hip, and thigh muscles. This week’s stretch will target all those areas!
If you have a history of low back conditions such as pain, bulging/herniated discs, hip problems or hamstring strains or tears, this may not be the right exercise for you. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
You will need a chair, preferably one without wheels. If your chair has wheels, make sure they are locked in place.
Stretch of the Week: Chair Chest Stretch
For the month of June we are exploring chair stretches for the weekly stretch!
This month is dedicated to all the sitting a majority of us do on a daily basis. These stretches will focus on opening up the chest, hips, low back, and hamstrings; areas where we all need a little more flexibility.
Stretch of the Week: Reclined Cobblers Stretch
Our 5th and final restorative stretch is called Reclined Cobblers Stretch.
It is one of my absolute favorites, and feels so relaxing and wonderful. I hope you give it a try! You will need a bolster and a folded blanket to perform this stretch.
Stretch of the Week: Supported Prone Twist
Week 4 of our restorative stretch journey takes us to the Supported Prone Twist.
You will need a bolster or several folded blankets for this stretch.
If you have a history of knee pain or injuries, conditions hindering you from twisting, or if you have trouble getting up and down from the floor, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Stretch of the Week: Supported Hugging Knees
Our third restorative stretch for May is a gentle low back stretch. I call this one Supported Hugging Knees.
You will need your yoga bolster or three folded blankets.
If you have a history of low back injury, hip or sacral injury/pain, or if you have trouble getting up and down from the floor please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Stretch of the Week: Supported Side Lying
For the second week of May we will learn the Supported Side Lying stretch.
As in last week’s restorative exercise, you will need to use a bolster or a set of stacked blankets.
If you have any trouble getting up and down from the floor or shoulder, back or rib injuries, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Stretch of the Week: Reclined Upper Back Backbend
May is here! Summer is just around the corner and some of us may be hitting the gym pretty hard to get ready for the warm days ahead. So for this month’s theme we will be taking it down a notch with some restorative stretches. These passive stretches are like a reset for the body. We allow gravity to do most of the work while we relax.
Stretch of the Week: 1/2 Lord of the Fishes
The last of April’s internal hip rotation stretches is one from the yoga world called 1/2 Lord of the Fishes. Fun name!
It is also a bonus stretch because it adds an upper body twist.
If you have or are experiencing any of these please refrain from doing the stretch: sacral problems, hip or knee pain, especially with rotating inward, or low back pain when twisting. In addition, if you have trouble getting up or down from the floor this stretch may not be for you. As always, prior to beginning any exercise program, contact your physician, physical or occupational therapist to determine what is right for you.
You will not need any equipment for this stretch.
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