In modern life today, people are dealing with waist, shoulder, neck, back and other types of pain on a daily basis. Dr. Nicholas Campos has introduced a simple 10 step stretching exercise routine from sitting in a chair that will improve health and reduce pain.
1. A stretch to ease the pain of the hip.
Grab your leg from behind your knee and raise it to your chest while have one leg sitting in a chair. Keep the leg at a good degree for 30 seconds.
Point: Keep the back as straight as possible and keep the feet firmly planted on the floor while raising each knee to your chest.
2. A Stretch to ease the pain of the lower back (Part 2).
Hold the chair with one hand and move one leg back to almost its full extension while keep the knee bent and hold for 30 seconds. Slowly return the left foot, do the stretch in the same way as the other side.
Point: Keep the feet stretched out in the back leg, bend the knee as much as possible.
3. A stretch to ease the pain of the shoulder.
While shrugging the shoulders, take a deep breath and keep this position for three seconds. Slowly exhale and return the shoulders to their normal position. This is repeated 10 times.
Point: When lowering the shoulder, move it straight down in the direction of the floor, while being conscious of your scapula.
4. A stretch to ease the pain of the foot.
While sitting in a chair, press your toes against the floor while rolling foot forward. Stretch it for 30 seconds keep and make sure that you feel the stretch of the legs. Slowly return the leg, and repeat in the same way with the also opposite foot.
Point: This stretch can be done even while wearing shoes, but as much as possible to while being barefoot.
5. A stretch to ease the pain of the wrist.
Grasp the fingers into a fist and rotate slowly and significantly 10 times to the right. Do this 10 times and repeat the same process with the other hand.
Point: Stretch out the arms as much as possible before straightening them.
6. A stretch to ease the pain of the chest muscles.
Place the hands turn at the back of your head as shown above and spread the arms like a feather. Slowly spread the arms and keep that position for 30 seconds. Repeat this exercise 10 times.
Point: During the stretch, try to not stop breathing.
7. A stretch to relieve the pain of the buttocks.
Place the right ankle on top of the left knee. Gently stretch the buttocks for 30 seconds keep in the pictured position. Repeat on the other side in the same way.
Point: Press the hand firmly onto the top of the knee.
8. A stretch to relieve the pain of the back.
Place your arms around your upper torso as shown above. Place both hands on the shoulder blades and hold that position for 30 seconds. Do this 10 times.
Point: Try to not stop breathing while stretching.
9. A stretch to relieve the pain of the knee.
Sitting in the front half of a chair, legs and back is so that it is perpendicular to the floor. Slowly rise from the chair, stand up straight and keep that position for 5 seconds. Then, slowly return to the original sitting position. Repeat this process 10 times.
Point: Always make sure that the knee is not in front of the toe.
10. A stretch to relieve the pain in the neck.
Sitting in the front half of the chair so that it is perpendicular to the floor. Tilt the head towards the shoulder. And then keep this position for about 30 seconds while you feel the stretch. Repeat the process on the opposite side. Please repeat the process 10 times.
Points: When tilting the head, let’s note that the shoulder does not rise.
How was it? Please try this sitting/stretching exercises and keep trying to improve your fitness and health!