We have adapted some of our exercises and stretches, which work the whole body, and you can easily do from your desk between classes, when studying at home or during breaks.
Twist & Breathe
First, we are going to start with a series of stretching exercises to focus our minds, reset our breathing patterns and get our bodies primed for our mini workout.
The simple act of stretching has a big impact on the body - with an array of scientific benefits.
Stretching works to keep muscles flexible, strong, and healthy, increase muscle blood flow, help our joints, and decrease risk of injuries. Plus more.
Try to stand up and place your hands on your shoulders while bringing your upper arms parallel to the ground. Now, inhale as you twist to the left, and exhale as you twist back round to the right.
We all spend a lot of time looking down, looking at our phones, books and computers, from desks, couches or even on the commute.
So, making sure to do an exercise like this is a sure-fire way to keep your neck flexible and reduce minor pain from neck strain - which can happen as you grow and get older.
To start, keep your head straight and look forward.
We are then going to roll your head to one side - by gently tipping the head to your left.
Then slowly roll your head back so that your eyes face up to the ceiling.
This part of the neck roll works to strengthen the muscles on the back of the neck and stretch the ones in front.
Now gently roll your head over to your right - and then to the front - so that your chin faces down, and your eyes are looking to your feet.
With your head facing down, complete the final movement of the neck roll by bringing your head back up to the position that we started in where you’re looking dead ahead.
Triceps Arm Stretch
Working arm stretches into your daily routine is a great way to keep your biceps, triceps, and shoulder muscles strong.
Arm stretches can improve shoulder joints' flexibility, mobility, and range of motion - not to mention helping sore muscles to recover faster.
We are going to do a Triceps Arm Stretch - which works the large muscles at the back of your upper arms.
Raise your arm up and bend it down behind your head - so that your hand reaches toward the shoulder blade on the opposite side.
Now use your other hand to gently pull the elbow toward your head. Feels good right.
Hold this stretch for 30 seconds before switching over to the other side and repeating.
Torso Stretch ‘Trunk Rotation’
Torso rotation exercises work your oblique muscle group first and foremost.
And trunk rotations specifically are used to improve core strength, stability, flexibility, and greater mobility of the spine.
So - sitting down in your seat - face forward and keep both feet on the ground.
Take your left hand to the left of the chair, placing it on the back.
Now twist your upper body across to the left side, towards your hand, and hold this stretch for 30 seconds.
Reset back to center before repeating over on the right side.
For a greater range of motion - make sure you exhale as you lean into the stretch.
Seated Leg Stretch
Stretching can help to improve overall mobility and now we are going to give the legs a good stretch - something which can easily be done in your chair.
Leg extensions target the quads, the large muscles on the front of the thigh.
Sit on the edge of your chair and straighten one leg out with your heel on the floor and toes pointing up.
Now straighten your spine by really sitting tall and rolling the pelvis forward. Hold this stretch for 30 seconds before switching legs. Easy.