Stretches to do Before Work

Chris S • January 30, 2023

Is your morning filled with tiredness, pain, stress, fluffy eyes, and many pessimistic thoughts? Do you want to make your morning more energetic, optimistic, and pain-free? We have got your back!

Sitting all day long in the office, working havoc, and being computer kinks drove human beings into misery and vulnerability. It increases the injury rate, deteriorates health, and keeps one away from work for a prolonged.

Instead of grabbing coffee in the morning and sitting in front of the desk, you can incorporate your time into perpetrating some stretches. It will soothe your mind, body, and soul and transform your body to accomplish a persuasive and better task.

 

Morning Stretches for Every Day

So, what are you waiting for? Start your morning with a few stretches listed below, and get ready to skyrocket your triumphs.

1.    Quadriceps Stretch

Simple Quad Stretch

·        Place one knee parallel to the other while standing on your left leg. You can take the help of the chair or wall for a steady position.

·        Pull your right foot toward your butt with your right hand. Always make sure to lift your chest and hips forward. Focus on feeling the stretch in your quad muscles and propelling your hips forward to stretch your hip flexors thoroughly instead of pushing your foot too close to your backside.

·        Maintain this position for 20-30 seconds, and repeat it with the other leg.

 

2.     Hamstring Stretch

Standing Toe-touch Stretch

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·        Stand on your feet straight without bending your knees.

·        Slowly lower your torso and try to touch your feet with your hands.

·        Once you can touch your feet, there will be a stretch in your hamstring.

·        It’s important to have stretch in your hamstring rather than your back. Gently get up in the still position and repeat the process.

 

3.     Calf stretch

·        One foot should be in front of the other, and the front knee should be bent slightly toward the wall.

·        Lean toward the wall, keeping your back knee straight.

·        You will feel the stretch in the back of your calf

·        Hold this position for 20-30 seconds, and do repetition with the other leg.

 

4.     Wrist Extensor Stretch

·        Place your hand straight in front of you. Then, stretch your wrist with the other hand through your fingers, pointing the hand towards the floor. 

·        Feel your fingers stretch as you slowly point downwards. Pull the raised hand in front of the body using the other hand.

·        Hold this position for 20-30 seconds and slowly drag down your other hand.

·        Repeat the same with another hand, you can also perform it using the wall.

 

5.     Neck Stretch

·        Place yourself on the chair and relax to lean your head forward.

·        Gently roll towards one side and bear for 10 seconds

·        Do repetition from the other side.

·        Make your relax and put your chin straight and start again with the same position.


6.     Shoulder Stretch

Cross-arm stretch

·        You should bring your left arm to about chest height across the front of your body.

·        Alternatively, use your right hand to hold your left arm in the elbow crease of your right arm.

·        Extend your shoulders and resume to face forward.

·        Perform this exercise for 30 seconds with both hands respectively.

 

7.     Lower Back Stretch

Knee-to-chest Stretch

·        Lay on your back, placing your knee bend and feet flat on the floor.

·        Bring up your right knee in front of the chest without bending your neck

·        Hold this position for 30-60 seconds and do the identical with the other legs.

·        Perform this stretch 3 times respectively.

 

Things to Keep in Mind while Doing Stretches

Do not Hold your Breathe

Normalize your inhale and exhale position while performing the stretching. Do not hold your breath as the stretching stimulates the blood flow and oxygen through the body.


Go Slowly


There is no rush to incorporate the stretching. Take your time and break between your work and stretching and don’t go harsh on yourself.

Rather, concentrate on what your body requires at that juncture and take your time as you flow through the positions. It's paramount to reposition through the movements gradually and smoothly to avert tugging, jerking, or bouncing. 

 

Take Advice from Physiotherapist before doing Exercise


If you suffer from any disease, injuries, or symptoms, please stop! Consult with your physiotherapist. We at Grande Prairie Physiotherapy & Massage, help individuals to find the best solutions for their injuries and rehabilitation. Book your appointment with our top-notch physiotherapists if you have tight muscles or lack mobility in your body.



We are ready to help you in every feasible way!


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