Here is a series of stretches you can do while sitting. They are good for people who work at office jobs. You can relieve tension and energize parts of your body that have become stiff from sitting. If you don’t have much uninterrupted time available, use short periods of stretching (five minutes) every three or
Isometric Shoulder External Rotation: 2 reps, 30 sec hold, 1 set Isometric Shoulder Internal Rotation: 2 reps, 30 sec hold, 1 set Wall Angel: 10 reps, 3 sec hold, 1 set
Pelvic Tilt in Supine: 10 reps, 1 set Abdominal Hollowing: 10 reps, 5 sec hold, 1 set Hip Flexor Stretch: 2 reps, 30 sec hold, 1 set Alternate, Opposite Arm & Leg Raise in Quadruped: 10 reps, 1 set Bridging, one leg straight: 10 reps, 1 set Side support on elbow with bent knees: 10
Hamstring Stretch in Long-sitting: 2 reps, 30-sec hold, 1 set Quadriceps Stretch in Standing: 2 reps, 30-sec hold, 1 set Straight Leg Raise in Supine: 10 reps, 1 set Straight Leg Raise in Supine: 10 reps, 1 set Illio-tibial Band Stretch: 2 reps, 30-sec hold, 1 set
Worried about your appearance? Your problem is largely temporary — if you avoid excessive weight-gain, wear an expertly fit bra, even during sleep, and start these re-toning exercises before you leave the hospital. Add a new exercise each day. Do each one 4 times, twice each day, morning and evening for a month or more.
Wall Angel: 10 Reps, 3 seconds hold, 1 set Scalene Stretch: 2 reps, 30-second hold, 1 set Levator Stretch: 2 reps, 30 seconds hold, 1 set Neck Stretches Hold onto the edge of the chair. Hold onto the edge of the chair.side to be stretched and lookdown towards the opposite armpit. Apply a little pressure
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