Why do it: When the front of your hips and quads become tight, you increase your anterior pelvic load (the amount of weight placed on the front of your pelvis), which puts unnecessary strain on your back
How to do it: Keeping your knee and shin as close to the wall as possible bring your opposing leg forward for balance where the knee is over the ankle. Make sure your hips are squared and your spine is neutral. Hold for 30 seconds upwards of 3 minutes depending on comfort and tightness. The more you sit the more you should do.
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Wrist Stretch Sequence: Stretches wrist flexors and extensors, as well as biceps and triceps
Why do it: typing in the office and using your wrist flexors and extensors repeatedly can cause excessive tightness in the wrists. This tightness can lead to wrist pain and or Carpal Tunnel in serious cases. Left unattended, these wrist issues will also affect your daily life routines and performance in the gym.
How to do it: Put your body in a kneeling table top position, make sure your knees are under your hips, your wrists and elbows are stacked under your shoulders, and your spine is neutral. Work 4 different positions for 30 seconds a piece: fingers forward, fingers left and right, fingers facing knees, and lastly coming to the top of your wrists palms facing towards your face and fingers facing in towards each other.
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The World’s Greatest Stretch:
Why do it: Well it is called the world’s greatest stretch: It hits the ‘checklist’ for the three key areas that we aim to mobilize—ankles, hips, and thoracic spine. The point is to lengthen and strengthen simultaneously, through a series of dynamic exercises.
How to do it:
Step 1: Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching
Step 2: Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
Step 3: Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
Glute Bridges: strengthens glutes and helps open up anterior leg
Why do it: This exercise is great to strengthen the ever weak glute muscles in most. Sitting all day turns off these ever so important power muscles and in turn with this we get extreme hip tightness, imbalances, and dampened overall functionality in our everyday life as well as fitness lives.
How to do it: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.
I Hope these little tips help you.
Also look for new challenges of the Month every Month to help you stay nice and fit throughout the year.
