We are living in interesting times, to say the least. With uncertainty and unprecedented work spaces and routines, comes additional stress and tension. Having a stretch routine you can add into your day can help to ensure that these tensions don’t result in injury. One of the nice things about this time of year is the ability to spend time outside. While we are limited in where we can go, our decks or lawns are still within acceptable limits. So, we encourage you to take this one outside!
Getting Started
First things first, put on some loose fitting clothing that you’ll be able to move freely in. Secondly, you should have footwear that will give your feet full range of motion, sneakers are best. Having a yoga mat or towel handy could be nice, but isn’t necessary. Lastly, bring a glass of water out with you incase you need a little hydration!
Tree Calf Stretch
This stretch is perfect if you have any trees with substantial trunks in your yard, but you can also use deck posts, door frames or even your car tires if not. This stretch focuses on the soleus muscle in the calf. Place the ball of your foot on the tree/deck post/inside door frame, with your heel rooted in the ground. Push the knee forward, aiming between your big toe and second toe. Try to get the knee past your toes to feel the stretch. Keep a slight bend at your knee to avoid hyperextension. Hold for 30-45 seconds. Repeat with other leg.
Kneeling Shin Stretch
Find a spot on the grass or use your yoga mat or towel and come down to a kneeling position with the tops of your feet pressing into the ground. Shift your weight back onto your heels, keeping it even between both feet. Try to sit upright, keeping weight over the ankle joint. Hold for 30-45 seconds.
Hamstring Stick Stretch
Look for a large stick from a nearby tree, with about a 2-3 inch diameter thickness and lay it in front of you horizontally. If you can’t find a stick, a rock, wall or tree will also do the trick. Lift your toes and heel and place them against your chosen item with your heel anchored firmly, leaving a slight bend at the lifted knee. Stretch your arms above your head or place your hands on the tree or wall. Gently slide your hips back and hold for 30-45 seconds. Repeat with other leg.
Standing Figure Four
Using that same stick that you used for your hamstring stretch or finding a wall or tree to help with balance, anchor one foot into the ground. Lift the other leg and cross the ankle just above the knee of the standing leg. Ease your hips back like you were sitting into a chair, hinging at the waist. You should feel a stretch in the outer hip. Try to keep your back straight and your head up. Hold for 45-60 seconds. Repeat with other leg.
Chest Opener
Stand just to the side of a tree or door frame. Press your forearm and hand onto the structure of choice. From this position, gently rotate hips and opposite shoulder away from from it. The deeper the rotation, the more intense the stretch. Hold for 30-45 seconds and repeat on other side.
Neck Stretch
Stay standing or have a seat on the grass or your yoga mat/towel. If sitting, sit upright with your legs criss-crossed in front of you. From this position, tuck the chin without bending the neck. Gently place your fingers on the side of your head and allow the weight of your hands to increase the stretch on the opposite side of your neck. Hold for 30-45 seconds and repeat on the other side.
These are only a few options that you can use to enjoy outside time and release some built up tension. Once you’ve completed your stretch routine, it may be nice to take a few moments to let your newly loosened muscles relax with a cold drink in the sunshine. If you have outside stretches that you would like to share, please tag us on Instagram and we’ll be sure to share them too!