Benefits of Unlocking Your Mobility

Increases productivity

Taking breaks throughout the day and stretching can freshen up your mind, leading to increased productivity. Plus, the increased blood flow to muscles during stretching is beneficial for reducing stress and promoting a more positive outlook.

Reduces fatigue

If you struggle with post-lunch fatigue, a brief stretching session can help increase blood flow and reduce stiffness, leading to more energy and better focus.

Improves posture and unlocks mobility

Poor posture is a common problem among deskbound professionals, which can lead to muscle and joint pain. Incorporating stretches that target the back, chest, and hips can help improve posture and prevent related issues.

Try these mobility stretches that give you the best bang for your buck.

Upper Back Extensions for Unlocking Your Mobility

This exercise is great for thoracic spine mobility and pain in midback.

Place your hands behind your head with your elbows narrow and pointing forward.

Bend your head towards the back of the chair. Chair should secure your mid back in place to allow you to stretch the upper part of your spine.

Keep your chest open, face your head towards the ceiling.

Hold for 10-20 seconds. Repeat 3-4 times.

Y’s to W’s

Inhale and lift your arms straight up towards the ceiling as if you are making a letter Y with your arms.

Exhale and bend and lower your arms to your stomach area and then squeeze your shoulder blades together. Making a W with your arms.

Hold for two seconds at each end point and repeat 3-4 times.

Shoulder Shrugs

This exercise is super easy and helps to stabilize and release tension in your upper back and neck muscles.

Draw large circles with your shoulders as you rotate forwards and backwards.

Roll your shoulders forwards 3 times.

Roll your shoulders backwards 3 times. Allow your elbows to move freely.

Seated Pretzel Twists

Begin by sitting tall in your office chair with your feet flat on the ground.

Place your right hand on your left knee and your left hand behind you on the chair.

Inhale deeply and lift your chest, and as you exhale, gently twist your torso to the left, using your hands to deepen the stretch.

Hold for 10 seconds, then release and repeat on the opposite side. Repeat 3-4 times.

Stretching is a powerful tool that can enhance blood flow, alleviate tension, and promote better posture, setting the stage for a more relaxed and energized work experience.

The post Desk Flex: Unlock Your Mobility Potential at Work 0 (0) first appeared on Tone & Strengthen.

Movements of the dynamic warmup depend upon your goals and fitness level. These can be low-intensity mobility moves for a flow or yoga class, or high-intensity transit moves for intense workouts such as running or HIIT class.

A dynamic warmup is helpful in promoting blood flow, preventing injury and muscle soreness, and improving performance. It is an excellent way to get mentally and physically prepared for the workout session. Consistency is critical for the dynamic warmup drills, and making them progressive is essential too.

What is a Dynamic Warmup?

Dynamic warmup consists of short dynamic stretches and movements to loosen up your joints and the surrounding muscles and increase your body temperature and blood flow.

A dynamic warmup isn’t just jogging for a few seconds or doing static stretches. The exercises in a dynamic warm up copy the movement patterns that you will use in the workout to follow. This helps optimize the range of motion and prepare your muscles for endurance and power.

Should I Stretch Before Working Out?

Static stretches are the long hold stretches. They are more effective after the workout.
Doing dynamic stretches of 1-5 seconds before working out is the correct way to mobilize and stabilize the joints.

Static Stretches vs. Dynamic Stretches

Static stretches are held for a long time, around 20-30 seconds. Static stretching increases the flexibility and elasticity of the muscles. Research studies show that static stretching inhibits muscles power generation temporarily, which leads to delayed performance.

Dynamic stretches are short stretches with movements that are similar to sport or activities. A dynamic stretch moves you in and out of a stretch, for example, low lunge to half seated split, cats and cows, and hips circles.

When compared to static stretching, dynamic stretching is the more appropriate method to warm up.

In short, dynamic warmup starts slowly with gentle activities and then progresses with each movement to a more high-impact finish. It follows a specific activity in order, each time before your sport or workout routine. Eventually, it simply becomes part of your routine. A dynamic warmup is to exercise what proposing is to marriage: it’s an essential ritual.

Need dynamic warmup ideas? Follow @tone_and_strengthen Instagram channel to follow dynamic warmup routines.

The post Dynamic Warm-Up 0 (0) first appeared on Tone & Strengthen.

Backbends are vital to incorporate in your practice if you have a desk job or have low-back pain.

There are many different forms of backbends like standing, kneeling, and lying down. When performed properly with a good form, backbend help with a strong stretch through the front chain of the body. Backbends are really good for many of us who work on the computers with a hunched posture.

According to the Jenny Savage, a yoga instructor at EkhartYoga, backbends open the chest and upper body. Backbends stimulate the Heart chakra which allows us to be open in our lives to emotions, experiences and relationships. This means that backbends can release strong emotions like fear, frustration, anger, joy and happiness.

Besides just opening the Heart chakra and opening our emotions, backbends have many other benefits. Read on to find out the benefits and how to practice a backbend safely.

Benefits of Kneeling Backbends-

• improves posture
• increases spine mobility
• stretches muscles
• decreases stress and anxiety
• infuses energy
• improves oxygen intake
• makes you receptive to experiences
• helps to alleviate back and neck pain

How to Practice Kneeling Backbends-

• Kneel on a padded level surface. Place your hands on your waist.
• Engage your core so that it supports your back by pulling the belly in and up, make sure your tailbone presses down.
• Lift your chest and rib cage up.
• Inhale as you arch up and back, placing your hands your heels.
• Open your chest proud and keep pressing the tailbone down.
• Keep the neck long with an even arch over the whole spine.
• Hold the pose for three breath cycles.

Modifications – If this full expression of kneeling back bend doesn’t work for you, a few modifications can be helpful. Place yoga blocks next to your feet to have a better reach or place your hands on your back instead of reaching for your heels. For knee discomfort, placing a rolled blanket or pad is helpful. If you are in the office and want to get the benefits of this stretch, you can practice it standing up while keeping your hands on your lower back.

Always consult a doctor before practicing any new exercise regimen. Don’t practice back bends without professional supervision if you had neck or back injury. Some of the things to avoid while practicing this pose are – don’t overextend your neck, keep the extension even throughout the spine and don’t practice this pose if you experience any pain.

The post Kneeling Backbend 0 (0) first appeared on Tone & Strengthen.