Sat on an uncomfortable dining chair all day? Not moving around as much as you usually would? Experiencing shoulder, back and neck pain?
This will sound very familiar to many of you. A lot of you will be working from home in an uncomfortable environment, or perhaps sitting on your couch or in your garden a lot more. This can lead to stiff and achy muscles in your back, shoulders, neck and even your legs!
That’s why we reached out for expert advice from Commando Charlie. Former Royal Marines Commando and bodyguard to the rich and famous, Charlie knows first-hand what it takes to help you become both physically and mentally stronger. He has put together this guide to stretching out after a day spent sitting.
Seated Neck Rolls
Start by facing your head forwards. Gently tip your head to the right side (as if your ear was going to touch your shoulder). Next, slowly roll your head to the back into an extended position with your eyes facing the ceiling.
Now, tip your head to the left side. Finally, bring your head round to the front, so you chin is down and your eyes face the floor.
To complete the neck roll, bring your head back up to the start position where you look forwards. Repeat this move slowly around 5 to 10 times.
Seated Shoulder Reaches
Simply sit up straight and reach both arms out to the side. Hold this position for 15 to 30 seconds, and then slowly bring the arms back in. Repeat this 3 to 5 times.
Lunge With Reach And Rotation
Begin this stretch in a tall standing position. Take your left leg and lean out into a lunge, with your right knee on the floor. Then, try to balance, reaching both arms into the air.
Next, take your right hand and place it flat on the floor, whilst looking up to your left arm which is stretched upwards.
Hold this position for 15 to 20 seconds. And then repeat on the other side. Perform this stretch 3 to 5 times on each leg.
Lie on your front with your hands palm down on the floor next to your rib cage. Slowly press through your hands, lifting your chest as you arch up and back.
Press your arms down to the ground pulling your shoulders down away from your ears.
Arch your back as much as is comfortable, then hold for 15 to 30 seconds, before slowly letting yourself back down to the floor.
Lying Lower Back Rotations
Lie on your back with your arms stretched out beside you, keeping your shoulders and palms touching the floor. Next, bend your knees in, keeping your feet flat on the ground.
Slowly tip your knees to the right hand side towards the floor, whilst keeping your arms and shoulders flat.
Hold this positon for 15 to 30 seconds, then repeat it on the other side. Perform this movement 3 to 5 times on each side.
Lunge With Side Twists
Begin this stretch in a tall standing position. Take your left leg and lean out into a lunge, with your right knee flat on the floor.
Twist your torso in the direction of your lunging leg, whilst bringing your arms in front of your chest with bent elbows.
Hold this position for 15 to 30 seconds and then repeat on the other side. Perform this stretch 3 to 5 times on each side.
Standing Quad Stretches
Whilst standing, bend your right knee back and grasp your ankle with your right hand. If you can’t balance freely, then hold onto a countertop or a sturdy chair to maintain your stance.
Hold the stretch for up to 30 seconds, then switch legs. Repeat this stretch 3 to 5 times on each leg.
Charlie advises you take part in at least 30 minutes of exercise per day; whether it’s fitness, running, cycling or something else. This keeps your body moving so your muscles are activating and your mood and energy levels get a lift!
And remember; stretch regularly to prevent injury and keep your muscles flexible, strong and healthy.
Before attempting a new stretch take into account factors such as flexibility, strength and overall health to determine whether or not the exercise is appropriate for you. Any injury sustained from proper or improper use of these stretches is solely the responsibly of the exerciser.