Workout Wednesday: Office stretches - FOX 8, WVUE, fox8live.com, weather, app, news, saints

Workout Wednesday: Office stretches

Since many people work in office settings and work long hours during the week, you many not get the chance to exercise as much.

Here are some stretches that you can do straight from the office

Lower back and hamstrings

  • Lie on your back, both legs straight, and place a long strap around the ball of your right foot.
  • Using the strap, lift your leg until you feel a stretch behind your knee and thigh (make sure your knee's not locked).
  • Hold for 30 seconds. 

Repeat two more times, then switch legs.

Seated spinal twist (glutes and lower back):

  • Sit on the floor with one leg straight and the other bent with your foot crossed over to the outside of the straight leg.
  • Place your opposite elbow on the outside of the bent knee, turning your torso.
  • Gently pull your knee across your body with your elbow as you look to the other side.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Perform on each side three times. Hold for 15 seconds. Perform in morning and evening

Side-lying quadriceps stretch (quadriceps):

  • Lie on your side, propped up on one arm with both legs straight out.
  • Bend the top knee, grasping your ankle in your top hand and gently pull your foot toward your buttocks.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Perform on each side three times. Hold for 20 seconds. Perform in morning and evening.

Supine glute stretch (glutes and hips):

  • Lie on your back with both legs straight.
  • Raise one leg up, bending at the knee, placing one hand on the knee and the other at the ankle.
  • Gently pull your ankle toward your shoulder while pushing your knee away in the opposite direction.
  • Keep both shoulders on the floor throughout.

Perform on each side three times. Hold for 30 seconds. Perform in morning and evening.

Perform on one side, then switch to the other side. Alternate sides with each rep.

Standing abductor stretch (abductors & IT band):

  • Stand upright with your feet close together and your hands by your sides.
  • Step one foot across the other, crossing at the ankles.
  • Lean your weight into your back hip and your upper body to the opposite side.
  • Perform on one side, then switch to the other side. Alternate sides with each rep.

Perform on each side three times. Hold for 15 seconds. Perform in morning and evening.

Powered by Frankly