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
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