7 Simple Stretches to Try Today
Learn how stretching can help improve your energy, your mood, and your overall well-being.
Here’s a new healthy habit for your daily to-do list: take more stretch breaks. One in four people spend more than eight hours a day sitting, and 44 percent of those people aren’t active otherwise, according to research published in JAMA.All this uninterrupted time spent hunched over our work can leave us feeling stiff and achy – and it can take a toll on our health . Excessive sitting is linked to higher blood pressure and unhealthy levels of cholesterol and sugar, according to experts at the Mayo Clinic.
One simple yet powerful way to counteract long periods of sitting is through stretching. Stretching helps prevent injury, improves posture, and enhances balance. It can even relieve tightness that can make walking and other movements difficult.
By simply taking a one-minute stretch break whenever you can, you make it easier for your body to engage in other forms of movement. And if you have a few more minutes to spare, even better. In fact, a study published in the International Journal of Behavioral Nutrition and Physical Activityfound that little 5-minute interruptions — referred to as “microbursts” of activity — can boost energy, improve mood, and enhance overall physical health.
If you need some inspiration for a quick stretch break today, here are some simple stretches to try:
Neck Tilt Stretch
Tilt your head slowly toward one shoulder until you feel a gentle stretch on the opposite side of your neck. Hold for 15-20 seconds, then switch sides.
Wrist and Forearm Stretch
With your arm out in front of you and the palm facing up, gently pull down on the fingers with the other hand. Hold for 15-20 seconds, then switch to the other arm.
Seated Torso Twist
Extend your arms out to the sides. Keeping your lower body stable, gently rotate your upper body and arms, gently moving from side to side.
Wrist Circles
Move your wrists up, around, and down in a circular motion. Try 10 seconds in each direction.
Standing Quad Stretch
Using your right hand, pull your right foot toward your glutes and hold for 20 seconds, and then switch sides. Hold onto a stable chair for balance.
Chest Opener
Standing up, clasp your hands behind your back, lift them, and pull your shoulders back for a deep stretch. Count to 10 and then release.
Seated Forward Fold
Sit up tall with your knees bent and your feet flat on the floor. Inhale as you raise your arms over your head, then exhale as you fold forward from your hips. Count to 10 and then release.