Stretching Techniques For Daily Ergonomics & Body Function

A good stretch is a hug for your muscles! Don’t you just love a good stretch? Stretching and a therapeutic massage by a seasoned professional go hand-in-hand. It is important to recognize how they both improve your relationship with your body and its functions. 

There are so many benefits to stretching. Improving flexibility, reducing muscle soreness, increasing energy, and reducing risk of injury are just a few! It’s critical to keep those muscles loose and mobile for your body’s health.

Whether you’re the type to run a marathon or lounge on the couch–stretching is crucial. It’s important to always stay relaxed, no matter the activity. Listen to your body, if you are feeling discomfort take a moment to readjust. Doing some of these exercises multiple times per day will not only improve your physical fitness, but your mental well being. Pushing yourself to do stretches is not going to do your body any good, it could just cause more pain and problems. So  always pay attention to what it is telling you. 

Here is a list of stretches that have been proven to increase mobility and ergonomics:

Neck

• Stretch: Gently lean your head ear to shoulder, holding for 10 seconds. Keep your chin tucked.
• Head Turn: Turn your head slowly to look over your shoulder, then turn your head to look over your other shoulder​

Upper Body

• Shoulder Rolls: Circle your shoulders forward 5 times, then backwards 5 times. 
• Wrist and Elbow: Put your arms straight out and interlock your fingers, palms facing outwards. Hold for 10 seconds.
• Upper Back: Interlace your fingers and raise your arms straight above your head. Then, lean side to side.
• Back Arch: Perhaps the most popular stretch; put your hands on your lower back and gently arch for a few seconds.​​

• Chest Stretch: Sitting or standing, put your arms behind you and interlock your fingers if possible. Gently pull up your arms until you feel a stretch in your chest. 

Lower Body

• Hips: Perform a lunge, then lean forward. 
• Seated Hip: In a seated position, cross your right angle over your left knee. Sitting straight, lean forward. You will feel a stretch in the glute and hip. Hold for half a minute, then alternate. To deepen the stretch, press down on your right knee.
• Inner Thigh: While seated, have your legs in a wide stance. With a straight back, lean forward and put your elbows in between your thighs. Push your thighs out to enhance the stretch.  ​​

• Knee Squeeze: Stand, and lift leg towards your chest. Hold your knee or underneath your leg and squeeze.
• Outstretch: While sitting, hold one or both legs straight out. Flex your foot forwards and backwards to stretch out your calf muscle. 
• Foot Rotation: Extend your leg and roll your foot, clockwise and counterclockwise.

Eyes

• Exercises: Have your head forward, and sit/stand straight. Look up, then down. Look left, then right. Repeat. 

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Remember to take care of yourself, your body deserves it! Implementing these stretches into your daily routine, along with getting a massage is the perfect way to promote healing and rejuvenate your muscles. Contact us today to get your personalized, professional massage! ​

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