Stretching the body can help the weary desk jockey as well as the active athlete. We asked our friends at The Barre Code for their go-to stretches.
Try these two stretches for the most vulnerable joints in the body - the shoulders and the hips.
- Shoulder Roll- Lie belly down on a mat on a hard surface. Extend the arms out to a wide T, with wrists directly in line with the shoulders. Keep the right arm long, box out the left arm with the palm pressing into the floor, and start to gently rock onto your right side body. If accessible, the left knee can bend and the sole of the left foot can come to the ground behind the right leg. Breathe here and hold for 30 seconds unless painful. Roll back onto the stomach. This time, bend the right arm to 90 degrees. Elbow directly in line with the shoulder and wrist above the elbow. Then press into the left palm again and start to roll gently onto the right side body. You may not roll as far this time, and that is ok! Try to breathe through the stretch for 20-30 seconds. Come back to lying on your belly and repeat on the other side.
- Pigeon Pose- This common yoga pose has become popular for good reason. It gets into those hips and glutes when done properly. For this pose we come to an all 4’s tabletop position with shoulders over wrists and hips over knees. Bring the right knee behind the right wrist and the right ankle behind the left wrist. Flex the right foot to protect the right knee joint and you slide the left leg back and straight behind you. The right foot may come further into the right thigh, and that is perfectly normal! Try to keep the foot flexed. Weight should be equally distributed between both hips with both hips level. Feel free to use a pillow or blanket under the right hip for added support. All 5 left toes should be facing and pressing into the mat. Inhale the spine long, and as you exhale you may walk your hands out in front of you and come to rest on your forearms. A pillow or blanket for the head may be useful here. Breathe through the stretch and try to hold it for 1 minute. Slowly walk yourself up and roll onto the right hip to leave the stretch. Repeat on the left side.
Lifestyle Pubs readers get 30 days for $10 at The Barre Code, 2500 Old Milton Pkwy #125. Catch a FREE class in the pavilion behind city hall every Saturday at 10 am. TheBarreCode.com