3 Tips to get more movement in your daily routine

how-to

Jun 2

Written By Brittany O'Donnell

Summary /Quick jumps:

grab a hamstring stretch while your coffee is brewing
take a figure 4 stretch while sitting at your desk
do a side bend after washing your hands
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Feeling stiff and need to move without stopping your day?

Why not incorporate some movement into things you already do?

This is called habit stacking, basically pairing one existing habit you do every day with a new one.

Kinda like drinking my coffee (existing habit) and eating a glazed donut (new habit).

BAM! Habit Stacking! This stuff is easy! 🍩

Anyways, habit stacking is the perfect way to get some stretching in if you have a busy schedule.

Try some habit stacking tips below. 👇

#1: Do a hamstring stretch while brewing coffee

Benefit:

Hamstring stretches are a great way to loosen up the back of your legs.

Tight hamstrings can pull on your pelvis which could cause low back pain. ⚡

How to:

Step 1 - In order to do this hamstring stretch while your coffee or tea is brewing, you're going to stand tall and bring one leg in front of the other.

Step 2 - Hinge at your hips (keeping your back flat) and flex your toes towards your face.

Step 3 - Hinge only enough to where it feels comfortable and you should feel that hamstring stretch through the back of your leg.

Step 4 - Hold for 10 seconds and switch to the other side and wouldn’t you know it… your coffee’s ready.

#2: Take a figure 4 stretch while sitting at your desk

Benefit:

Relieves tightness in your hips and glutes (aka your butt) 🍑 , which could help with low back pain.

How to:

Step 1 - This one is pretty simple, all you have to do is cross one leg over the other.

Step 2 - The foot that’s on the floor - make sure knee is over ankle.

Step 3 - The leg that’s crossed, keep your foot flexed to help protect the knee joint.

If you’re tight in the hip, your knee may be closer to your chest. It’ll be different for everyone!

And that’s okay, you should still feel a stretch!

#3: Do a side bend after washing your hands

Benefit:

Side bends are super underrated, it feels so good to open up your side body while stretching your lats and loosening up your spine.

How to:

Step 1 - Stand tall, and try to pull your belly button towards your back or spine (to activate your core).

Step 2 - Then bring one arm up and over, breathe into it and then switch to the other side.

If you have frozen shoulder or mobility issues, your arms can come by your side & lean to the side reaching one hand down to the floor and then go the other side.