Three stretching exercises that might be advantageous for everyone
In a world where many of us spend long hours sitting, maintaining a healthy and flexible body is more important than ever. Caitlin Donato, the director of fitness at the Pritikin Longevity Center, has shared three stretches that can help improve posture, prevent back pain, and provide relief after prolonged periods of sitting.
First up is the Seated Hamstring Stretch. Sit comfortably in a chair, extend your right leg with your heel on the floor and toes flexed. Gently hinge forward at the waist, reaching for your toes while keeping your back straight. This stretch helps to loosen the hamstrings and alleviate lower back tension.
Next, we move to the Standing Doorway Chest Stretch. Stand in a doorway, raise your right arm, and bend your elbow to a 90° angle. Press your forearm against the doorway edge, moving your torso forward gently until you feel a slight stretch. Hold for at least 20 seconds per side. This stretch is particularly beneficial for individuals who sit more than three hours a day.
Last but not least, the Cat-Cow Exercise. Start on your hands and knees, tuck your chin to your chest and lift your belly button to round your spine, then lift your chin and drop your belly button towards the floor to arch your back. This gentle movement helps to mobilize the spine and relieve discomfort in the neck and back.
Performing these stretches in a circuit makes for a quick four-minute routine that can be done daily. Each stretch should be held for 20 seconds (on each side if it's one-sided) and the sequence should be repeated twice. The Cat-Cow exercise, in particular, is effective for preventing back pain.
While Caitlin Donato emphasizes joint health, progressive overload in training, and safe movement patterns especially after 40, details on her exact stretch recommendations are not provided here. However, common stretches experts like Donato might recommend for improving posture and relieving back discomfort after prolonged sitting include the Hip Flexor Stretch, Chest Opener Stretch, and Cat-Cow Stretch.
Incorporating these stretches into your daily routine can be a relaxing, enjoyable, and effective way to keep your body moving smoothly. Remember, the "use it or lose it principle" applies to fitness, so don't let a lack of regular movement lead to muscle and joint weakening and increased injury susceptibility. Stay active, stay flexible, and stay healthy!
Incorporating the Cat-Cow stretch into your fitness routine can help prevent back pain by mobilizing the spine. For improved posture and relief after prolonged sitting, experts might recommend additional stretches such as the Hip Flexor Stretch and Chest Opener Stretch, in addition to science-backed health-and-wellness practices like maintaining flexibility.
