Pause Break Stretches

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It’s so important to keep yourself moving throughout the day. Even better, adding a few deliberate stretches and movements as shown below will help you to unload some of the static muscle build up we tend to carry around with us each day.

Even changing your posture frequently throughout the day will help maintain your blood flow and minimise tiredness and fatigue.

So every 20 minutes or so, see if you can get yourself into the habit of trying at least one of these stretches. After a few weeks, you’ll be sending us cards to thank us for the new you ;-)

Here are 6 simple stretches that can be performed anywhere:

Pec Major   

1. Raise arm to the side with fist clenched
2. Place the thumb side of your fist against a fixed object
3. Rotate your feet away from your fist for stretch
4. Hold stretch then release by returning feet
5. Repeat on the other side.

  Lumbar Thrust 

1. Stand with legs about hip-width apart
2. Place hands on upper buttocks
3. Gently push hips forwards
4. Keep knees straight
5. Look straight ahead
6. Hold the stretch

Shoulder Shrug

1. Lift shoulders up
2. Roll them backwards and down
3. Then roll to front
4. Roll in circles 6 times

Wrist Flexors/Extensors

1. Place arm straight out in front with palm up
2. Clasp fingers & bend wrist & fingers back
3. Keep arm straight
4. Hold the stretch till it eases
5. Repeat 3 times on each side
6. Repeat movement with palm faced down.

   Lateral Flexion – Assisted

1. Sit on one hand
2. Opposite hand on head
3. Pull head to the side, ear towards shoulder

Chin Tuck   

1. Sit up straight
2. Draw chin in towards neck
3. Hold for 5-8 seconds