Follow these four easy stretching exercises to relax tired muscles and improve your flexibility. The best part is that these exercises can be done on a chair. All you need is yourself, a chair, and a little time!
Stretch 1: Open up Your Chest Toward the Ceiling
Sit on the edge of your chair with your hands behind your head. Bend back, opening up your chest and elbows toward the ceiling. If you feel a stretch, you’re doing good! Return to a normal sitting position and twist toward one side, turning your elbows to the floor. Repeat for the other side.
Stretch 2: Twist and Touch the Floor
Twist toward the floor and release your arms to the side until they nearly touch the floor. Make a little semicircle with your fingertips till you reach the other side then slowly come back up. Roll forward to the other side and repeat.
Stretch 3: Stretch Your Back and Legs
While sitting up straight, grab the sides of the chair and put one foot forward. Bend toward the knees. You should feel a stretch in the back of your legs. Return to the sitting position, switch legs, and repeat the stretch. Then, take your outstretched leg and bring it to the side. Grab the bent leg, and twist your body towards the ceiling. Repeat for the other leg.
Stretch 4: Push the Heel and Pelvis Down, Bring Hips Forward
Start from the center, twisting your whole body to the side. Push one leg to the back and then go up and over, stretching your back for a few seconds before releasing. Repeat a couple of times. Try to push the heel and pelvis down as much as you can while pushing your hips forward. Return to the center and swap to the other side. Repeat.
Finally, put one leg forward and place the other over it. Grab your calf and push it over with your fingers like rolling dough. Stretch your body forward and release your hands until your fingers are touching the ground. Relax your head and roll back up. Replace foot and repeat for the opposite side.
Include these stretches in your weekly routine and become flexible all while sitting on a chair! Make sure to check out Alessia’s video for a more complete demonstration.