Stretch of the Week: Spider Stretch
The third stretch for August is called the Spider Stretch.
This wrist extension stretch is pretty simple and can help with carpal tunnel syndrome (CTS) symptoms. There is no equipment needed to perform this stretch, and it can be done in either a seated or standing position. It is important to note that if you are experiencing finger or elbow pain/injuries, you should not practice this week’s stretch. Prior to 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: Wrist ROM
In the second week of August we are working on the range of motion (ROM) in the wrist.
It is not uncommon to feel tightness in your wrist when you are overusing this important joint. This stretch will help you find out where you are tight and free up some of the restrictions in the wrist.
Stretch of the Week: Self Massage Technique for the Subclavius Muscle
For the last week of July we will discuss a self massage technique for the subclavius muscle. As a licensed massage therapist I always advise learning self-care techniques to perform between appointments with your own massage therapist. If you don’t have a licensed massage therapist as a resource, it is important to take the time to find a reputable one. We are an invaluable resource to getting your body healthy. It is not just a luxury!
Stretch of the Week: Standing Cobra Door Stretch
Continuing with our subclavius stretches for July, week 3 brings us to the Standing Cobra Door Stretch. It’s becoming a favorite of mine.
You will need a door with handles on both sides and possibly a small stepping stool for this stretch. Sturdy cork yoga blocks can work in place of a stool.
Stretch of the Week: Half Cow Face Arms
The second week of July brings us to a stretch that we call in yoga, Half Cow Face Arms. We are still focusing on the subclavius muscle that we discussed in detail last week, but you may also feel this in the upper chest and biceps muscles if you are tight there as well.
Stretch of the Week: Seated Clavicle Stretch
Our focus for the month of July will be the subclavius muscle
This triangular muscle is attached to the first rib and clavicle (collarbone). It lies directly below the collarbone and draws it forward and downward, providing stability during shoulder and arm movements.
Stretch of the Week: Chair Lunge
The final week of June is upon us. Let’s end it with a great stretch called the Chair Lunge!
This stretch will work on the hip flexor muscle group that can shorten from sitting too much.
You will need a chair for this stretch, preferably one without wheels. If your chair has wheels, make sure they are locked in place.
Stretch of the Week: Seated Piriformis Stretch
Happy summer! It’s the third week of June and we are continuing our theme of chair stretches.
I hope you have been allowing yourself some time each day to take a break from sitting and stretch!
This week we will learn a seated piriformis stretch. This will target not only the piriformis, but also the gluteal and outer hip muscles, which can become tight when we sit for long periods of time. You will need a chair for this stretch, preferably one without wheels. If your chair has wheels, make sure they are locked in place.
