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Do you wake up in the morning feeling stiff and creaky like the Tin Man from the Wizard of Oz? Adding stretching to your daily routine can help combat that feeling. The stretches below can be done anywhere, even in your cubicle or office, and will only take a few minutes of your precious time. Heck, I've been known to stretch while in line at the grocery store. A girl has got to multitask when she can!
A few basic guidelines:
1. Never force a stretch.
2. Hold each stretch for 15-30 seconds. Do not bounce.
3. You should feel a gentle stretch. It should not be painful.
Shoulder Stretch - Gently pull one arm across your body and hold. Repeat on the other side.
Triceps Stretch - Gently place your right hand behind your head/neck and hold your elbow with your left hand until you feel a gentle stretch on the backside of your right arm (triceps muscle). Repeat on the other side.
Back Stretch - Grasp hands in front, round upper back, tuck your chin.
Chest/Neck Stretch - Grasp hands behind back, shoulders are back and down, chin up, hold. Move your left ear towards your left shoulder, hold. Repeat on the other side.
Leg/Adductor/Hamstring Stretch - Come down into a sumo (wide squat) and rest arms right inside your knee, hold. Slowly bring your tailbone towards the ceiling and feel the gentle stretch in your hamstrings. Hold. Slowly roll up one vertebrae at a time.