A Healthy Vision

By Michelle Carbery, Senior Corporate Wellness Specialist, Independent Health

Whether you work all day at a desk or do most of your holiday shopping online, make sure you take a break from the computer screen and do a little moving and shaking throughout the day.  

Below are eight great stretches that will help you move naturally and provide some relief during this stressful time of year. Make sure your abdominal muscles are engaged when doing each of these stretches: 

1. Livin’ On A Prayer – Start by standing with your hands in a prayer position with your fingers pointed toward the ceiling. Push hands together to form a slight resistance as you bring your fingertips down toward the ground. Then slowly bring your hands back to your start position. Continue for 10 seconds.  

• Can’t Touch This – While sitting on the edge of your chair, bring your hands together and interlace your fingers. Turn your palms to face outward as you extend your arms and reach forward. Continue for 10 seconds.  

• Thriller – With your legs hip distance apart, bring your arms behind your back, grab your wrist with the opposite hand and pull gently while tilting your head to the side. Reverse on the opposite side for 10-12 seconds.  

• Pump It Up – With your legs hip distance apart, bring your arms up above your head. Grab a hold of the opposite elbow and lean to the side as you stretch. Hold for 8-10 seconds and repeat on the opposite side.  

• I’m Your Boogie Man – With your legs hip distance apart, hang your arms at your side and roll your shoulders up and back for 3-5 seconds and repeat 3 times. 

• Get Back – While sitting on the edge of your chair with your feet hip distance apart, place your hands on your lower back for support and lean slightly back for 10-15 seconds. 

• The Twist – While sitting on the edge of your chair with your feet hip distance apart, cross one leg over the other, take the opposite arm to knee and twist toward open side. Repeat on the other side for 8-10 seconds.  

• Chin Tuck – While sitting on the edge of your chair with your feet hip distance apart, think of lifting the crown of your head to the ceiling. Be careful not to tip the head back. Your chin should be parallel to the floor. Without tipping the head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck. Return to a neutral position and repeat 8-10 times.  

All of these stretches are listed as suggestions. Be mindful of your joints and do not add tension to them or continue an exercise if it feels painful. You may want to consult with your doctor before trying any new type of exercise. In addition, you can view workout from home videos that focus on stretching by visiting Independent Health’s online Health Hub.