Bite-Sized Self-Care Challenge Day Four

Stretch: day four of the QUALITY BOSS 30-day self-care challenge.

Welcome to day four of the self-care challenge! You can catch up here if needed.

Today’s Bite-Sized Self-Care: Stretch

I do a lot of sitting. If you have an office or desk job, you probably do too. A sedentary lifestyle, is, unfortunately, bad for health. Technology makes our lives easier, and arguably better. However, the same cannot be said for our posture.

After more than two decades of using a computer, both at work and at home, my posture and flexibility have suffered. To counter that, I try to stay active–I used to run half marathons, but lately, I stick with yoga, short runs, and strength and interval training. However, I’ve found that this is not enough, and stretching regularly is immensely beneficial.

Today’s Challenge:

Take one to five minutes for some gentle stretching.

Here are some of my personal favorites. These are simple stretches that take only a few minutes and can make a big difference:

• Hamstrings - While standing, place one foot on a bench or low chair in front of you. Bend slightly at the waist, until you feel a stretch in the back of your leg. Hold for 30 to 60 seconds, repeat with the other leg.

• Side Stretch - Reach overhead, and grab your right wrist with your left hand. Gently pull your right arm to the left. Hold briefly and repeat on the other side.

• Ragdoll - While standing, bend at the waist like you’re going to touch your toes. Relax your head and neck, and then place each hand on the opposite elbow. Hold for 30 to 60 seconds.

• Reclined Angle / Butterfly- While lying on your back, bend your knees and place the soles of your feet together. Allow your knees to drop to the outside — your legs should look like butterfly wings. Place your hands palms up at your sides, or rest them on your belly. Stay here for a minute or more.

• Shoulder Shrugs / Rolls - While standing, shrug your shoulders up to your ears. Relax and drop your shoulders (and shoulder blades) down as much as you can. Repeat 5 times. Next, roll your shoulders up, forward, and then down. Repeat 5 - 10 times, then change directions and go up, back, and down.

What’s your favorite stretch?

Happy stretching,

Brie