Independent Health Wellness Tip — December 2016

©2016 Independent Health Association, Inc. IH23396

Stretch out during the holidaysWhether you work all day at a desk or do most of your holiday shopping online,make sure you take a break from the computer screen and do a little movingthroughout the day.

Below are eight great stretches that will help you move naturally and providesome relief during this stressful time of year. Make sure your abdominalmuscles are engaged when doing each of these stretches:

1. Livin’ On A Prayer – Start by standing with your hands in a prayer positionwith your fingers pointed toward the ceiling. Push hands together to form aslight resistance as you bring your fingertips down toward the ground. Thenslowly bring your hands back to your start position. Continue for 10 seconds.

2.Can’t Touch This – While sitting on the edge of your chair, bring your handstogether and interlace your fingers. Turn your palms to face outward as youextend your arms and reach forward. Continue for 10 seconds.

3.Thriller – With your feet hip-distance apart, bring your arms behind yourback, grab your wrist with the opposite hand and pull gently while tilting yourhead to the side. Reverse on the opposite side for 10-12 seconds.

4.Pump It Up – With your feet hip-distance apart, bring yours arms up aboveyour head. Grab a hold of the opposite elbow and lean to the side as youstretch. Hold for 8-10 seconds and repeat on the opposite side.

5.I’m Your Boogie Man – With your feet hip-distance apart, hang your armsat your side and roll your shoulders up and back for 3-5 seconds. Repeatthree times.

6.Get Back – While sitting on the edge of your chair with your feet hip-distance apart, lace your hands on your lower back for support and leanslightly back for 10-15 seconds.

7. The Twist – While sitting on the edge of your chair with your feet hip-distance apart, cross one leg over the other, take the opposite arm toknee and twist toward the open side. Repeat on the other side for 8-10seconds.

8.Chin Tuck – While sitting on the edge of your chair with your feet hip-distance apart, think of lifting the crown of your head to the ceiling. Becareful not to tip the head back. Your chin should be parallel to the floor.Without tipping your head in any direction, pull your chin and head straightback. You will feel a stretch in the back of your neck. Return to a neutralposition and repeat 8-10 times.

All of these stretches are listed as suggestions and are not prescribed. Bemindful of your joints and do not add tension to them or continue an exerciseif it feels painful. As always, it’s important to consult with your doctor beforetrying any new types of exercise.