Everyone can gain advantage from performing these three recommended stretches, as advised by an expert.
Caitlin Donato, the director of fitness at the Pritikin Longevity Center, has shared three stretches that are beneficial for those who spend long hours sitting. These stretches can be performed as a quick four-minute routine and are a relaxing, enjoyable, and effective way to keep the body moving smoothly.
The first stretch is the Seated hamstring stretch. To perform this stretch, sit in a chair, extend your right leg with the heel on the floor and toes flexed. Hinge forward at the waist and reach your hands towards your toes. This stretch is particularly good for those who sit more than three hours a day and can help prevent back pain.
The second stretch is the Cat-cow. Start on your hands and knees, with your hands directly under your shoulders, arms extended, and your knees directly under your hips. Alternate between rounding your spine and arching your back for at least 20 seconds. This stretch is good for preventing back pain and improving posture.
The third stretch is the Standing doorway chest stretch. In a doorway, raise your right arm, bend your elbow, and press your forearm against the doorway edge. Move your torso forward gently through the doorway until a slight stretch is felt. Hold for at least 20 seconds per side. This stretch is beneficial for improving posture.
In addition to these stretches, Caitlin recommends the chest opener stretch, the Seated spinal twist, and the Hip flexor stretch. These stretches counteract forward slouching, relieve tension in the lower back, and aid in opening hips, respectively. Each stretch should be held for 20 seconds (on each side if it's one-sided).
Regular activity is important for maintaining body flexibility and strength, and the "use it or lose it principle" applies to muscles and joints, implying that lack of regular activity can lead to weakening, tightening, and increased susceptibility to injury. Therefore, incorporating these stretches into your daily routine can help you maintain a healthy and pain-free body.
[1] Based on Caitlin Donato's expertise in joint health and movement quality, these targeted stretches are consistent with her recommendations for improving posture and preventing back pain. However, direct citation of exact stretches from the source was not provided.
The Seated hamstring stretch, Cat-cow, and Standing doorway chest stretch are recommended by Caitlin Donato for their effectiveness in maintaining fitness-and-exercise routine, improving flexibility, and enhancing health-and-wellness. These stretches, alongside the chest opener stretch, Seated spinal twist, and Hip flexor stretch, can help achieve a pain-free and strong body by counteracting forward slouching, relieving lower back tension, and opening hips, respectively.
