Wellness Tips

Stretch for the  feel of it!

Stretching exercises done in a sitting position These stretches can be used anywhere to counteract and prevent the lose of flexibility and increase the quality of      your life.  Use part or all of these stretches and share it with everyone.   Routine: nothing is done with force.  Breathe easily, and as you exhale allow your muscles to relax.  Focus on your    muscles and joints being stretched. No bouncing and . If you feel pain stop.  If you are unsure about a stretch, consult with your doctor. Sit up straight in a chair, back and gluts should be touching the back of the chair Close your eyes if you want Inhale for 4 secs, exhale for 8 secs (4 times) Upper body side stretch arms towards ceiling, inhale 4 secs bring arms down, exhale for 8 secs, release other side Chest Shoulder blade squeeze sit on both hands inhale for 4 secs exhale for 8 secs as you squeeze shoulder blades together, release Upper back     place one hand on the opposite shoulder use other hand to stretch the other arm, by stretching from the elbow towards the body inhale 4 secs and as you exhale for 8 secs, gently stretch further, release other side Caution    -No  Force Lower body side stretch     hands on thighs drop one shoulder forward and down inhale 4 secs and as you exhale for 8 secs, gently stretch further, release other side Caution    -No  Force Hand/arm holding arms upright, elbows bent, hands straight and flat, circle wrists as if you were putting a light bulb in (20 seconds) putting a light bulb in (20 seconds) straight and flat, circle wrists as if you were putting a light bulb in (20 seconds) Wrist    -use one hand to stretch the other hand back inhale 4 secs and as you exhale for 8 secs, gently stretch further, release gently stretch further, release gently stretch further, release other side Caution    -No  Force Back/Spinal Stretch Turn    -one arm behind back, other arm rests on the side of opposite thigh as you do this, allow upper torso to stretch in this direction inhale 4 secs and as you exhale for 8 secs, gently stretch further towards the back of the chair, release gently stretch further the chair, release inhale 4 secs and as you exhale for 8 secs, chair, release gently stretch further towards the back of the chair, release other side Caution    -No  Force Curl     curl forward inhale 4 secs and as you exhale for 8 secs, gently curl forward, release arch back 4 times Last Stretch arms in the air and do a cat stretch inhale 4 secs and as you exhale for 8 secs, gently stretch further, release Shoulders Roll inhale for 4 as you bring shoulders up exhale for 8 as you bring shoulders back and down down Up/down inhale 4 secs up, slowly exhale out 8 secs down, slowly Neck      head forward on an angle - press chin in place hand on head inhale 4 secs and as you exhale for 8 secs, gently stretch further release other side Caution    -No  Force, only your head bends forward, not the body Centre    -press chin in bend head down place both hands behind head inhale 4 secs and as you exhale for 8 secs, gently stretch further, release Caution    -No  Force, only your head bends forward, not the body Side    -head to shoulder place hand on head inhale 4 secs and as you exhale for 8 secs, gently stretch further, release other side Caution    -No  Force Roll    -roll neck from side to side gently Glut Stretch lift knee to opposite side, use opposite arm/hand to increase stretch inhale 4 secs and as you exhale for 8 secs, gently stretch further, release other side Caution    -No  Force Hamstring     put on leg forward, both hand on opposite leg opposite leg opposite leg lean upper body forward inhale 4 secs and as you exhale for 8 secs, gently stretch further, release other side Caution    -No  Force Feet heels on the ground, tap toes (10 times) toes on ground tap heels (10 times) Calf     flex foot up, hold 4 secs extend foot down, hold 4 secs 4 times