For a full body routine from head to toe, try these easy moves.
injuries, but it might be minimally effective at reducing musculotendinous injuries such as tendinopathies .
Before you do anything, relax your shoulders. Did you feel them just drop a little? Chances are, you’re hunching your shoulders up throughout the day, storing stress and tension in your upper trapezius muscles, which you didn’t even know you were using. To stretch the upper traps and leave your neck feeling a little looser, begin by placing one hand over the opposite side of your head.
By lying down on a foam roller with arms outstretched, palms face up, you can effectively stretch the pectoralis major and minor. Don’t force your hands to the ground—let gravity to the work. And don’t forget to take some deep breaths—your pecs are respiratory muscles which shorten and contract with each breath. Hold a static pec stretch with arms out like the letter “T” then like the letter “W” for at least 30 seconds each.
Reach those arms forward and hold this stretch, allowing your lower back to lengthen. Gently bring both hands to reach towards one side for an increased lat stretch. Repeat towards other side. Hold each of these as long as it feels good—about 30 to 60 seconds.After lots of sitting, the hip flexors such as the iliopsoas and quadriceps muscles can get very tight. Get into a kneeling lunge pose .
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