We all know how much working from home can take a toll on your body. Your home office setup is not the same as your work setup, resulting in neck, back, hip and leg tightness. We here at Premium Pilates and Fitness can help make your working from home days easier on your bodies! Today we are sharing our top five stretches to help you unravel when working from home. These stretches will help loosen the uber tight muscles that sitting shortens: the back, the sides, the hips, the neck and the shoulders. We recommend performing these stretches whenever you have a break from work during the day; your body will thank you!
The Rolldown: stretches the mid and lower back and the hamstrings, works the abdominals, and creates space between the spinal vertebrae.
Stand with your feet hips distance apart, knees soft and take a deep inhale to prepare. Exhale to tuck the chin to the chest, gently roll the shoulders forward and roll down through your spine one vertebrae at a time. At the bottom, hang gently, and inhale. Exhale to tuck the tailbone under and use your abdominals to curl back up, re-stacking the spine one vertebrae at a time.
Repetitions: minimum of 3. We recommend several roll downs every couple of hours if you are sitting for long periods of time.
Mermaid: lengthens the sides of the body, opens the ribs and the chest, mobilises the spine.
Sit cross legged on the floor (using a rolled up towel under the bottom if this feels better), arms in a T-position, out to the sides. Inhale to prepare, exhale to reach one arm up and over the head, the other hand rests on the floor. Inhale to sit tall, arms return to the T position, exhale to reach the opposite arm up and over the head.
Repetitions: minimum of 3 per side. If a side feels particularly tight, feel free to stay stretching on that side for more than one exhale.
Hip Flexor stretch: stretches the front of the thighs, particularly the hip flexors, that get very tight from sitting.
Kneeling (on padding such as a cushion, if needed), step one leg forwards in front of the body at a 90 degree angle, the ankle just in front of the knee. Slightly tuck the pubic bone up towards the chest, slightly flattening the lower back. Breath naturally to lean the weight forwards, so the front knee is in line with the ankle.
Repetitions: hold for 30 seconds, then alternate sides. Repeat 3 times a day. For more of a stretch, reach the back arm up to the ceiling.
Neck stretch: stretches the sides of the neck and the upper trapezius (the upper traps).
Standing or sitting, place the left hand on the right ear and tilt the left ear towards the left shoulder. Reach the right fingers down towards the floor or place the right hand behind the back. Close your eyes for a nicer stretch!
Repetitions: hold for 30 seconds, then alternate sides. Repeat 3 times a day.
Armchair stretch: stretches the upper, back and lower back as well as the shoulders.
Sitting on the floor, legs bent at 45 degrees in front. Thread the arms underneath the legs, reaching for the elbows, forearms or hands. Inhale to sit tall, exhale to scoop the belly and round the back to the wall behind you, trying to separate the stomach from the thighs. Stay here for 3 breaths, imaging you are separating your shoulder blades more with each breath. Inhale to sit back up tall.
Repetitions: hold for 3 breaths, then sit tall and repeat 2 more times.
Premium Pilates and Fitness has an extensive library of online workouts, including Stretch classes, Pilates, Yoga, Barre and HIIT classes. These 30-minute workouts will keep your body long, lean and stretched to combat those working from home days.
