Week 1, Day 4 Mini-Challenge: Strrrrretch!

Quasita

All too often, flexibility takes a backseat to exercise and weightloss programs. Sure, maybe you do a few leg stretches before running, or twist your back when seated at work to feel that lovely pop, but how often do you REALLY take extra time to stretch effectively and accurately?

Stretching has been proven to do a lot of things, such as improve athletic performance and help prevent injuries. All too often, we suffer exercise related pain because we either didn't stretch or didn't do so appropriately.

So, the challenge today is, find at least 3 blocks of time (or break it up as you need) and perform the stretches below. See the attached articles for information on the benefits, and explainations of the stretches.

1. Calf stretch
2. Hamstring stretch
3. Quadriceps stretch
4. Hip flexor stretch
5. Iliotibial band stretch
6. Knee to chest stretch
7. Shoulder stretch
8. Shoulder stretch using a towel
9. Neck stretch
10. Upper back stretch

In the office? You're not excused! Here's a list of office friendly stretches, explained in the attached article
1. Shoulder stretch
2. Upper Arm stretch
3. Chin tuck
4. Head turn
5. Side neck stretch
6. Lower back stretch
7. Standing thigh stretch

Information: http://www.mayoclinic.com/health/stretching/SM00043
10 Basic stretches: http://www.mayoclinic.com/health/stretching/HQ01447
Office stretches: http://www.mayoclinic.com/health/stretching/WL00030

This is a great way to relieve some tension and stress as well.

*Please only do stretches that will not cause more issues with your existing conditions. Feel free to modify this as needed. The point is to work on flexibility more than anything else*

How did you do?

sisterlilbunny

Score, I have one challenge that I actually do daily! Every time I get up from my desk I do a shoulder/arm/neck combo. While sitting at my desk, I try to get calf stretches in about once an hour.

Does the yawning "arch" over the chair stretch count? Cause about 2pm I'll have that one mastered.

Quasita

Score, I have one challenge that I actually do daily! Every time I get up from my desk I do a shoulder/arm/neck combo. While sitting at my desk, I try to get calf stretches in about once an hour.

Does the yawning "arch" over the chair stretch count? Cause about 2pm I'll have that one mastered.

Actually, if the chair is leveled correctly, that's a good upper back stretch! It's even listed on my company's list of "healthy breaks" for the challenge competition we are doing

I'll admit that used to stretch more than I do now... My physical therapist taught me some things to do with the cube wall but the lady I sit next to now is a B to the eyotch.

I was going to add the bonus task of looking away from the computer screen every 20 minutes to focus on something else... Maybe that's your goal... or something... LOL

violet456

I've added the link for the office stretches to my favorites so I can quickly refer to it when I have a moment to stretch.

Thanks for the link.