The advantage of stretching is that it is extensive, from reducing rigidity and pain to flexibility and posture improvement, which helps all this to move better in everyday life.
But looking for stretching time can be tricky. A busy life often means that there is no extra time or 30 minutes to devote themselves to this important practice.
Well, there are good news. According to the power coach and yoga instructor MEREDITH WITTE It is recommended to exchange long stretch sessions for short stretches all day long.
WITTE said, “It is much more beneficial to muscles than 30-45 minutes of stretching sessions to walk, walk and walk a few times per hour.
“As a human being, we are designed to be biologically moving, and our bodies are not designed to be fixed to the desk all day.
“Most of us can quit our jobs and live in the forest and treat back pain, but we can move more often.”
Can only two minutes of stretching be effective?
“If it takes only 2 minutes each hour, it can improve the circulation to deliver more oxygen and nutrients to the muscles and brains.
“This reduces muscle rigidity, joint pain and posture imbalance.”
It can also improve mental health. WITTE said, “Both stretching and gaze activate the parasympathetic nervous system to help you feel calm and comfortable.
And research backs up that a snack -sized rest can support better health during the working hours. 2023 Study Columbia University has reduced the participant’s blood glucose spike by 58% compared to when a five -minute walk was sitting all day every half an hour. Rest also helped lower blood pressure.
I think WITTE is a better way to improve your body’s feelings all day long.
“Short and frequent stretching helps to prevent muscle rigidity and improve joint health and mobility more effectively than a single long session,” WITTE says.
The longer routine adds value to our lives, but that doesn’t mean you have to forget the movement of other time. “
Stretching the best thing to do with rest at your desk
What should I stretch when I take a break per hour?
WITTE said, “All exercises are good movements.
She also encourages stretching to respond to the forward attitude that many people are sitting on their desks.
5 stretching on your desk
Here she shares five stretches next to her desk without using equipment or changing to activeware. “This movement helps to open the chest, improve spine mobility, and release tension from the main regions,” she says.
1. Wallpace Stretch
hour: 20-30 seconds each
- Stand on the right shoulder and walls, lay your elbows with your elbows, flat your palms on the wall and keep your forearms on the wall.
- Step on your right foot forward and push your chest forward.
- Keep the time and then switch the side.
2. Rear rotation
hour: 30 seconds
- Sit or kneel with the right spine, and hang your hands together in front of you.
- Slowly twist your torso, turn your head to one side, lead to your shoulders, and keep your lower body stable.
- Simply grab and go back to the center and rotate the other side.
- Keep alternating.
3. Neck One
hour: 20 seconds of each side
- Sit or stand comfortably your shoulders.
- Slowly drop the chin to the chest and turn your head towards the clockwise. It moves smoothly through the range of movement and feels stretching the neck.
- Keep rotating in the clockwise direction for time and repeat it in a semi -clockwise direction.
4. Leg swing
hour: 20 seconds of each side
- Stand next to the wall or hold it lightly for support.
- Swing your legs back and forth with a controlled movement and stand upright.
- Continue for time and then switch to the side.
5. The lower dog of the wall
Time: 20-30 seconds
- Stand your arms on the wall and keep your hands on the shoulder height.
- Go back, turn on the hinges on your butt and keep your back flat.
- Press the palm of your palm and push your butt back to feel the stretch of the shoulders and hamstrings.
