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6 Simple Ways To Stretch Your Muscles While Working From Home

Loosen your muscles in-between zoom calls and typing.

Working remotely is a necessity for most of us these days, whether it’s by choice or not. But working from home could lead to just sitting at the workstation all day. It’s important to stretch your joints and muscles every now and then to prevent cramps, aches, and pain. Here are a few simple stretches that you can try at home without the need for any equipment. 

1. Quad Stretch

Quad Stretch

Stand and hold onto a wall for balance if needed. Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. Then, squeeze your hips forward for a deeper stretch. 

2. Shoulder Stretch

Shoulder Stretch

Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Drop the shoulder down if you’re not feeling a stretch.

3. Child Pose

Child Pose

Kneel on the floor with your toes together and knees hip-width apart. Rest your palms on top of your thighs. Exhale and lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as you need it.

4. Seated Side Stretch

Seated Side Stretch

Clasp your hands straight up overhead, palms facing the ceiling. Stretch up and then over to the right, feeling a stretch down your left side.

5. Downward Facing Dog

Downward Facing Dog

Spread your hands wide on the mat with your arms internally rotated then move your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat.

6. Warrior’s Pose

Warrior’s Pose

Step your right foot forward about four feet. With your foot parallel and toes pointing to the top of the mat, bend your knee into a lunge. Shift your left leg straight behind you and turn your heel 45 degrees. Raise your arms straight above your head and keep your shoulders pressed down. Squeeze your shoulder blades together downward, and lift your chin to gaze at your hands overhead. Hold your pose and then repeat on the left side.

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