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Stretching

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Stretches

Lets face it, everyone has to sit at a desk from time to time. Some more than others. Being behind a desk isn’t as restricting as you think. Here are some great stretches you can do behind a desk to get your muscles stretched and ready for some exercise later.

Neck Stretches

  • Slowly tilt your head toward your shoulder and hold for 10 seconds. Alternate sides.
  • Slowly bring your neck to your chest and hold for 10 seconds.
  • Slowly tilt your neck back and hold for 10 seconds.

Wrist Stretching

  • Extend your arm with your palm down.
  • With your other hand, pull your fingers down.
  • Hold for 3-5 seconds
  • Palm up and with other hand pull your fingers up.
  • Hold for 3-5 seconds
  • Switch sides for a total of 3 times on each side.

Shoulder Stretches

  • Roll both shoulders forward in a circular motion.
  • Roll both shoulders backward in a circular motion.
  • Repeat about ten times

Leg/Ankle/Calf Stretches

  • Hold one leg off the ground with it straight out.
  • Flex your ankle pointing your toes up.
  • Extend your ankle pointing your toes down.
  • Ten times and then switch legs.
  • Then, draw a circle with your toes, first moving clockwise and then counter-clockwise.
  • Switch feet.

These are all simple stretches that you can do while you work at a desk and no one will really know. The best part is they are easy and shouldn’t distract you from you task at hand.

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Single Leg Deadlift

Simple but effective workout. Stand straight with your arms in front of you. Lift one leg and pull it straight back while leaning forward and holding your arms out in from of you. Not only is it a good workout but it helps you with your balance. If you add some dumbbells to the mix you can get a really great burn.

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Warrior Walking

Everyone wants to look and feel like a warrior. The biggest problem is that the transformation to a warriors body seems like a lot of work. What most people don’t realize is that making small adjustments to how they get around or just making a game out your daily routine can be the first step in your transformation. The best part is that it can be a lot of fun too. The key is to not be shy. If you getting healthier and happier then cares what other people think.

Lunge Walk

Lets start with a lunge walk. It is really easy, can be done anywhere.

Quadrupedal Movement or QM for short

Ever get down on all fours and play like your an animal when you were a kid. Very similar but easier on the knees and a great workout.

Broad Jump

Broad jumping is a great exercise, can be done anywhere and in general is a lot of fun. Make it fun (I bet I can just from this parking line to that one. Then a little farther. Maybe from the sidewalk to that rock or anything to challenge yourself.) After a while everywhere you go you will see a new challenge and will find yourself doing it.

QM Backwards

Remember when you where a kid and you would tell a friend, bet you can’t do this and then they would do it. The next step was always “Bet you can’t do it backwards”. You always have to try it cause everything is more fun backwards. May not be able to do this one anywhere but just about.

The Final Stretch

Always finish up with a good stretch. See Even Warriors Stretch it Out for more info on stretching.

The Finish Line

Of course this is work and not always easy but remember that it can be a heck of a lot of fun, especially if you do it will friends or family. And its a sure bet that as long as you keep a good attitude, your friends or family are going to join in and its a great way to start Moving Like a Warrior.

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Stretching

Stretching can be the difference between having a really great workout and getting injured. You don’t want to stretch til you hurt something but you want to feel the stretch. Plus, life can be so much more fun when you are flexible. Here is a easy routine that will get you on your way.

Neck Stretch

Six motions to get your neck stretch out and feeling loose. Hold each position for 15 seconds.

Neck Flexion (Chin to Chest)

Bring your chin down to chest slowly and hold.

Neck Extension (stretch your head back)

Lower your head back as far as you can and hold.

Right and Left Lateral Flexion (Ear to Shoulder)

Bring your ear to your shoulder and hold. Switch to the other side.

Right and Left Rotation (Chin to Shoulder)

Turn your head til your chin is over your shoulder and hold. Switch to the other side.

Stretching your Hamstring

Stand with your back straight, abs flexed, shoulders down and feet hip-width apart. Now bring your left leg forward, heel down, toes up and leg straight. Bend your right knee and support yourself with both hands on your thighs. Keep your back straight. Repeat on the other side.

Quad Stretch

Stand straight, legs and arms parallel. Brind your left leg up and grab your ankle with your left hand. Keep your thighs parallel and pull your leg up to your butt or as far as you can and hold. Repeat on the other side.

Chest and Biceps Stretch

Stand straight and interlace your fingers behind your back while keeping your arms straight. Lift your arms while keeping your back straight. Hold for 10-15 seconds and release.

Shoulder Shrugs

Shrug your shoulders to your ears and hold tight for a couple seconds and release. Repeat about 10 times.

Standing Triceps Stretch

Back straight and hold on to your left elbow with your right hand. Pull your left elbow to the center of your back and hold for 10-15 seconds. Repeat with other elbow.

Back Stretch

Get on all fours with a flat back. Flex your abs and curl your back towards the ceiling. Keep your head and neck loose and hold for 10-15 seconds. Repeat 4 more times.

Stay healthy, stay flexible and most of all keep it fun.

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