Time to Stretch

Many of us spend a big chunk of our days sitting—we sit at our desk, in our car, at the dinner table and on the couch. Dr. James Levine, a professor at the Mayo Clinic and the inventor of the treadmill desk, coined the mantra, “sitting is the new smoking” for a reason; sitting all day is associated with an increased risk of obesity, heart disease, and a variety of muscular and orthopedic problems including back, neck, and shoulder pain.

But regardless of the type of work we do or the commute we have, we can help our body escape the consequences of a sedentary lifestyle. Taking activity breaks throughout the day can lower waist circumference, lower blood pressure, reduce stress and improve your mood. An activity break could be taking a short walk around the block, going up and down the stairs, doing a series of desk exercises or stretching. This month, I'm including a series of simple stretches that you can do—anytime, anywhere. Given how easy it is to lose track of time while working, you can set an alarm on your cell phone or computer to remind yourself to stretch during your workday.

And remember, no matter what activity level or shape you’re in, always go as far as you’re comfortable and immediately stop if you don’t feel well or notice any pain.

To release your wrists and forearms: stand with your feet hip-width apart. Lift your arms with your elbows bent so that your hands are out in front of you. Create circles with your wrists while maintaining steady breath. Complete 10 circles and reverse direction for 10 more circles.

To release your neck and shoulders: stand with your feet hip-width apart. Inhale deeply, and shrug your shoulders, bringing them close to your ears. As you release your shoulders, exhale fully. Repeat 3-5 times.

To release your back and chest: stand with your feet hip-width apart. Inhale deeply, and extend your arms to the sides at shoulder level. As you exhale, cross your arms over your chest, with one elbow on top of the other, as if you were hugging yourself. The next time you inhale, extend your arms to the sides again. As you exhale, cross your arms over your chest, this time with the other elbow on top. Repeat both sides three times.

To keep elasticity of your spine: sit comfortably in your chair with your back straight. Take a deep breath in, and as you exhale, gently turn to the right and grab the back of your chair with your right hand and the arm of the chair with your left hand. Hold for 1-3 breaths. The next time you exhale, slowly come back to face forward. Repeat on the other side.

To stretch your upper body: stand with your feet hip-width apart. Take a deep breath in, stretch your arms overhead and interlock your fingers. Turn your palms to face the ceiling and stretch as high as you comfortably can, as if you could reach the ceiling with your palms. The next time you exhale, release your hands and bring your arms by your sides. Repeat 3-5 times.

Turn it to a group activity!

• Have everyone stand in a circle
• One person with a ball starts by throwing the ball to another person
• The person with the ball does a movement or a stretch with everyone in the circle mimicking the move. Then that person throws the ball to another person, and the game continues until everyone had a chance to lead a movement

So take a moment, and stretch. It'll feel good, and your body--and mind--will thank you for it.