Standing versus sitting stretches to promote blood flow:
Cat-Cow Stretch (back)
- Start on all fours on the floor with your back slightly rounded
- Arch your back, pulling your abdominals up and in, raising your shoulders and lowering your head.
Perform five reps. Hold for 10 seconds. Perform in the morning and evening.
- Get on your hands and knees with your legs bent 90 degrees, knees under your hips, toes to the floor and your hands on the floor directly below your shoulders
- Keep your head and spine neutral; do not let your head lift or sag. Contract your abdominal muscles to prevent your back from sagging; keep your back flat form shoulders to butt for entire exercise.
- In one slow and controlled motion, simultaneously raise your left leg and right arm until they're on the same flat plane as your back. Your legs should be parallel to the ground, not raised above your hip; your arm should extend directly out from your shoulder and your biceps should be level with your ear.
Hold this position for three to five seconds and then slowly lower your arm and leg back to starting position.
That's one rep. Repeat on the other side.