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Sneak in workout at home

Wake up stretches

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overhead stretch.png
knee to chest.png
knees to chest.png
hamstring stretch.png
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trunk rotation.png
overhead stretch.png

Overhead Stretch

  1. Lie on a mat on your back with your arms straight above your body, forming 90 degree angles to the mat.

  2. Keeping your elbows locked, slowly lower your arms to your sides above your head as far as you can without extending your low back. Keep your arms close to your ears.

Overhead Stretch

Knee(s) to Chest

Increase your flexibility in your lower back, hips and buttocks with the knee-to-chest stretch.

  1. Lie on your back with your knees bent and your feet flat on the floor. This is called the supine position.

  2. Gently raise one bent knee up enough so you can grasp your lower leg with both hands. Interlace your fingers just under the knee.

  3. If you’re doing the two-legged version, bring one leg up and then the other. Because taking both up at the same time takes a lot of abdominal strength, starting with one and then quickly following with the other is likely safer, especially for vulnerable backs.

  4. As with the single-legged version, if you are taking both up at the same time, interlace your fingers or clasp your wrists between the lower legs, just below the knees.

  5. Gently pull your bent knee or knees toward your trunk, using your hands.

  6. While you're pulling, try to relax your legs, pelvis, and low back as much as you can. The knees-to-chest better reaches low back muscles when used passively.

  7. Hold for a few seconds.

  8. Return your leg to the floor.

  9. Repeat on the other side.

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Knee(s) to Chest
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Hamstring Stretch

Many people can benefit from hamstring stretches, because tight hamstrings are a common problem. It can be caused by tight hip flexors or glutes, overuse during intense activities like soccer, and even sitting too much.

  1. Lie flat on either the ground or a mat with the legs fully stretched out.

  2. To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.

  3. Hold the stretch for 10–30 seconds.

Hamstring Stretch

Knees Roll

Knee roll exercises are a gentle way of increasing the amount of movement available within the lower back.

  1. Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

  2. Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

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Knees Roll
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Trunk Rotation

Trunk rotation is a movement that involves the thoracic and lumbar vertebrae and surrounding muscles. As you twist and turn your body, the trunk muscles are often the first ones activated to help maintain stability.

  1. Sit up on your bed and gently rotate your trunk and shoulders to one side.

  2. Use your arms to help rotate.

  3. Repeat in opposite direction.

  4. You should feel a stretch in your trunk.

Trunk Rotation
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