As many of us make the shift to working from home, become home school teachers, baking queens/kings or keen puzzle enthusiasts it’s important we use this time to keep our bodies active. ➡️ Scroll down for some instructional videos the whole family can enjoy!
Hamstring Stretch
Place two feet on the ground, stand hip width apart and slowly begin to bend forward at the hips. Wrap your arms around the back of legs and hold for 30 seconds to a minute.
*** alternatively if you can’t quite touch your toes, whilst sitting down pop your leg up on an ottoman or piece of furniture and slowly lean forward towards the toes until you feel a pull in the back of the legs ***
Piriformis stretch
Sitting on the floor with both legs in front of you, cross the right leg over the left and place the right foot flat on the floor. The right hand should be positioned behind the body and place the left elbow on the right knee.
Quad stretch
Simply stand up nice and tall, bend the left knee and use the left hand to pull your left foot towards the buttocks. *** if you have trouble keeping your balance, use the kitchen table or back of the couch to help you out ***
Seated shoulder squeeze
Clasp your hands behind your lower back, straighten and extend your arms, and squeeze your shoulder blades together. Hold for 15-30 seconds
Tricep stretch
Bend your right elbow and reach your right hand to touch the top of the middle back and then reach your left hand overhead and grasp just below your right elbow. Gently pull the right elbow down and toward your head.
Upper traps stretch
Drop your right ear to your right shoulder and look into the arm pit area. To deepen the stretch use the right arm on the top of the head and gently press down. Use the other arm to reach for the floor. Hold for 10-15 seconds and repeat 3 times on each side.
As an essential health service, our Chiropractic Clinic is still open and ready to serve those people whom wish to attend for care. And on top of our already high levels of hygiene, we are taking extra precautions to ensure adequate "social-distancing" and sanitation measures to help prevent transmission of the coronavirus and reduce spread in our community.
However, in these uncertain times, we know that many people have chosen to stay home in accordance with the Government "self-isolation" recommendations. Furthermore, some people are in quarantine after returning from overseas travel or because they have been in contact with a confirmed (or suspected) case of COVID-19.
If you fall in this category, then these simple exercises may help you maintain good spinal health and prevent pain and injury - so that when you return for care it makes it easier for us to pick up where we left off and get you back on track to better health and wellness.
Any questions, we are just a phone call or email away.