Stretch it out!


There are ways to prevent this so you can move and flex with ease, and just a couple of simple moves are all you need to do.

Seated Cobra

A little less vigorous than the cobra move which requires you to lie face down on the floor, this position is suitable for everyone. Keep your pelvis vertical and move your hands to your lower back, pointing your fingers down so that your little fingers are touching at the middle spot of your spine. Ensure your hands are outstretched to support your lower back and making sure your chin is tucked into your chest, arch backwards so you're feeling a gentle stretch as your chest moves forward. Hold the stance for around two to three breathes before releasing, and repeat around four times.

Pectoral Stretch

Sitting in a chair make sure you are upright again and begin to raise your arms to a 90 degree angle by your side, until your hands are touching behind your head. Take it easy though as to not pull any muscles or have your ribs stick out. The key to this move is not to let your ribs or shoulders move up with your arms and make sure you are comfortable the whole time. Simply repeat three times to get your posture in best condition.

Side Bend

This is one we've all seen, especially when watching sporting experts and athletes warming up. Standing upright raise one arm above your head with a moderate curve at the elbow, and gently lean in the direction your hand is facing, all the while moving from your ribs rather than legs or shoulders alone. Use your other hand to support the opposite hip and to stop you from toppling over. Hold for around three to five seconds, keeping the balance even on both feet, before swapping sides. Around three times for each arm will help you feel stretched out and more upright.

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