Sitting or standing for prolonged periods without regular movement can create stiffness and pain in the neck, shoulders, and hips, which many people mistake for being normal. Fortunately, there is a simple series of stretches that can be done from a seated position which will help release tension, reduce pain, and improve mobility in these areas.
Getting Started with Seated Stretches
Start by sitting cross-legged on the floor. If this position is uncomfortable, try sitting on a pillow to elevate your hips and alleviate pressure on the hip joints. Ensure your spine is straight, your ears are in line with your shoulders, and your arms are extended down with the backs of your hands resting on your knees.
Shoulder Stretch
Begin by lowering your head and bringing your chin to your chest. Exhale as you raise and lower your shoulders to help them relax. Reach back with both hands behind your shoulders and pull your shoulder muscles forward to release the tension in this area. Press your fingers into the muscles and repeat this forward pull a few times.
Next, inhale deeply and rotate your head to the left while rotating your right shoulder. Use your left hand to massage your right shoulder while in this position. Then, rotate your head to the right side and lower your left shoulder downward, using your right hand to massage your left shoulder.
Neck Stretch
Return your head to the center position, with your chin aligned to your chest. Straighten your spine and then gently pull your head down to bring your chin closer to your chest. Roll your head to the right until your right ear is above your right shoulder. Place your right hand over your head, with fingers touching your left temple, and gently pull your ear down toward your shoulder while looking up with your eyes. Repeat this step on the opposite side.
Rotate your head back down so your chin is close to your chest, and then rotate both shoulders back to relax them. Finish the stretch with your head in a neutral position and take a deep breath before moving on to the next exercise.
Twists and Bends
Now let’s do a twist. Place your left hand on your right knee and your right palm on the floor behind your hip, pressing down to keep your spine straight. Inhale, and then exhale as you twist your body to the right. Hold this position for 5-10 seconds.
Face forward and walk your hands forward, lowering your chest toward the floor. Hold for a few seconds before walking your hands back to return to a neutral position. Hold for another 5-10 seconds.
Place your right hand on your left knee and your left palm on the floor behind your hip. Inhale, and then exhale as you twist your body to the left. Hold this position for 5-10 seconds.
The Benefits of Stretching and Twisting
Incorporating these simple twists and stretches into your daily routine can greatly benefit your overall health and well-being. Twisting is not only effective for releasing muscle tension and increasing the spine’s range of motion but also for massaging internal organs.
Practicing these stretches regularly can help alleviate the stiffness and discomfort that result from long periods of sitting or standing. Make sure to pay attention to your body and its limitations, and adjust the stretches as needed to ensure you’re performing them safely and effectively.
As with any exercise, consistency is key, so try incorporating these stretches into your daily routine and start enjoying the increased mobility, reduced pain, and enhanced overall well-being that they can provide.
