Get moving with this midday stretching routine!

Get moving with this midday stretching routine!

If you find yourself sitting for long periods of time then it will do you a whole world of good to spend 10 -15 minutes stretching throughout the day to help you re-energise and help you to not lose productivity. Switching off your brain from work for 10 minutes can help you to focus better when you return to looking at the screen. The same goes for children, they will benefit from short movement sessions during studying from home and tend to enjoy short bursts of exercises more than longer fitness sessions. Stretching is also beneficial for the physical health of your body too, keeping your muscles engaged and improving range of movement will help to reduce muscle tension. Stretching also helps to increase blood circulation which can increase energy levels, helping you to lift your mood and productivity!


So give this quick and easy stretching routine a go the next time you need to take a break from work or studying:


Lying Hamstring Stretch:




A great exercise for coordination and to get a great stretch on the hamstrings:


- Lie on the floor with your whole back flush with the surface, grab a band (as pictured) or a towel to wrap around one of your feet.

- Start with both feet in the air, brace your stomach and drop one leg towards the floor

- Keeping a slight bend in the elevated leg (as well as the dropped leg) and keep it pointing towards the ceiling. You will feel a stretch in the hamstrings of the elevated leg as soon as you start to drop the opposite leg.

- Complete 4 sets of 10-15 seconds holds on each side


Lying Crucifix Stretch:




A great exercise that stretches the glutes, hamstrings and lower back:


- Start with one leg folded on top of the other as pictures. Use the opposite hand to push your knee down towards the floor

- Keep the bottom leg relatively straight underneath

- You should feel a gradual stretch in your lower back and glute. With the free arm, extend this in the opposite direction and keep your shoulder pinned to the floor

- Complete 4 sets of 10 second holds on each side.


Lying Glute Stretch:




This is a great stretch if you are suffering from tight glutes, especially if you have been sitting around for long stints:


- Lie on the floor with your whole back flush with the surface

- Fold one leg over the top of the other as pictured

- Reach through the gap created by your legs and pull the lower knee towards your chest

- You should feel a gentle stretch across your glute as you pull towards your chest - do not yank your knee

- Complete 4 sets of 10-15 second holds on each side


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