Patrick, Senior Physiotherapist from Inertia Health Group takes us through 4 easy stretches you can do while watching TV to relax and loosen your muscles.
1. Neck rolls (0:00 – 0:13)
- Take a deep breath into your stomach.
- Tilt your head back and gently rotate your head and neck in a clockwise direction until you’re feeling a gentle stretch through the back and the side of your neck.
- Repeat 5-6 times.
2. Shoulder rolls (0:14 – 0:33)
- Take a deep breath into your stomach.
- Gently roll shoulders forward 5-6 times.
- Gently roll shoulders back 5-6 times.
- Continue breathing deeply during the exercise
3. Upper back stretch – Bow and arrow (0:34 – 1:01)
- Begin seated, either on a chair or the edge of your bed.
- Bring your arms up to a 45 degree angle in front of you.
- Take a deep breath in, as you breathe out gently pull your right arm back along your left arm to encourage some nice rotation of your upper back until you feel a nice big stretch through the back part of your shoulder blade.
- Return back to the centre.
- Repeat 5-6 times on each side.
4. Lower back stretch – Knee rocks (1:03 – 1:16)
- Lie on the floor or on a mat, with a pillow under your head and neck so you’re comfortable and supported.
- Take your arms out by your sides and bring your knees up so they’re pointing to the sky, feet on the ground.
- Gently rotate your hips and knees side to side, until you feel a gentle stretch through back of your hips and your lower back.
- Continue for 2-3 minutes.
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Posted: Aug 02 2023
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© Copyright Health Partners. 2024 All Rights Reserved.
Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.