If you’re commuting a lot, sitting at a desk much of the day, your body can complain and give you aches and pains to contend with.
We’ve put together our three anti-commute exercises here to help you.
Check them out:
Trapezius Stretch- Sitting
Perform 3 sets of 10 reps, 2 times per day.
While sitting, reach down with your right arm, grasping the bottom of a chair for stability. While looking straight ahead, place your left hand on top of your head, and gently pull your head sideways toward the left. Against the resistance of your arms, attempt to bring your right ear and right shoulder together for seven seconds. Relax and stretch further toward the left. “Lock-in” to each new position, and do not allow any slack. Repeat three contract/relax cycles on each side twice per day or as directed.
Psoas Stretch- Kneeling
Perform 1 set of 3 20 sec holds, 2 times per day.
Begin in a half-kneeling position with the side to be stretched on the floor and your opposite knee bent at 90 degrees, foot planted on the floor. Shift your pelvis forward slowly, keeping your hips and back straight. Against the resistance of the floor, contract your involved thigh in an attempt to flex it forward toward your chest for seven seconds. Relax and shift your pelvis further forward to increase the stretch. Keep your trailing leg rotated outward. “Lock in” to each new position and perform three contract/relax cycles twice per day or as directed. For a more intense stretch, lean your upper body away from the side being stretched.
Hamstring Supine Stretch with Belt
Lie flat on your back with your leg elevated. Loop a belt or towel around your heel to provide resistance. Contract your hamstring by pushing your heel into the belt for seven seconds. Relax, then gently pull the belt towards your chest to increase tension on your hamstring. Repeat three contract/relax cycles on each side, twice per day or as directed.
Of course, if you need any further help or relief from pain, we are here for you each week. Schedule an appointment online or call us (212) 371-2000
