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Stewardship

of the body, mind and soul

Let’s keep moving! In addition to other physical activities you may be doing, here are some quick easy exercises from FMF-FiT to help you keep moving while on the phone or simply taking a quick break while doing your daily activities:

5 DESK STRETCHES

LEG PLANKS

Sit at the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it’s straight and parallel with the floor. Hold the pose for 10 seconds, release, and repeat with your other leg. Do the exercise five times on each leg.

FOOT DRILL

Remember how football players tap their feet in place while at practice? You can do the same thing at your desk! While seated, try tapping your feet for 30 seconds at a time – or longer if you can!

SHOULDER RAISES

These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.

BACK TWIST

Relieve tension in your back by doing this great back twist. To start, sit in your chair and place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side.

CHAIR DIP

While seated, place your hands on the armrest of your chair and move your bottom to the front of your seat. Slowly straighten your arms and lift your body off the chair, then hold for 10 seconds. Return to the starting position and repeat four more times.

5 HIP STRETCHES

HIP FLEXOR

  • Stand right in a standard lunge position.
  • Place your two hands on your hips.
  • Step out on your right foot into mini-lunge position, without your knee going beyond your right toe.
  • Hold for about 30 seconds and repeat for the left side.

GLUTE STRETCH

  • Sit tall on the ground with both knees bent and both feet on the floor.
  • Lift your right leg and cross it over your left thigh, while your left knee remains bent.
  • Pull both legs inwards toward your abdomen for a deep stretch of your glutes.
  • Hold this position for about 30 seconds and repeat with the other leg.

QUADRICEP STRETCH

  • Stand tall while maintaining a straight posture.
  • With your left hand, grab a pole, wall or anything durable for balance.
  • With your right hand, grab your right foot and pull up your heels until they touch your buttocks.
  • Keep your knees close together while doing this and you should feel the stretch in your quadriceps.
  • Hold this position for about 30 seconds and repeat for the other side.

HAMSTRING STRETCH

  • Sit on the floor with your right leg extended straight in front of you and your left leg bent.
  • Reach forward with your right hand and touch your right toes. This should cause a stretch in your right hamstring.
  • Hold this position for about 30 seconds and repeat for the left leg.
  • If you’re unable to reach your toes, try holding your shin instead but seek to go further every time you perform the stretch until you can touch your toes.

CALF STRETCH

  • Sit on the ground and extend your right foot straight in front of you.
  • Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.
  • Hold this position for about 30 seconds and repeat for the left leg.
  • If you’re unable to reach your toes, use a rope or towel to pull your toes inward.

5 FULL BODY STATIC SHOULDER STRETCHES

NECK STRETCH

  • While sitting tall or standing, place your right arm gently on the right side of your head and place the other arm straightly on your side.

    • Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck.
    • Hold for about 30 seconds before releasing.
    • Repeat for the opposite side.

CHEST STRETCH

  • Stand right, with your fingers interlocked behind your back, near your buttocks.

    • While keeping your shoulder blades together and your back straight, push your arms up behind you, until you feel the stretch in your chest.
    • Hold for about 20-30 seconds before releasing.

SHOULDER STRETCH

  • Stand right or sit tall

    • Extend one arm to your front to shoulder height.
    • Grab the extended arm with your other arm and pull it towards your chest while keeping the extended arm straight.
    • Continue the pull until you feel the stretch in your shoulder.
    • Hold for 30 seconds and repeat for the other arm.

TRICEPS STRETCH

  • Lift your arms overhead with both arms slightly behind your head and bent at the elbow.
  • Use your right hand to pull your left elbow until you feel a stretch in your triceps.
  • Hold for about 30 seconds and repeat for the other arm.
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WRIST STRETCH

  • While standing straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing towards the ceiling.
  • Grab your right fingers with your left hand and pull your right hand to bend the wrist until you can feel the stretch.
  • Hold this position for about 30 seconds and repeat for the opposite arm.
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3 TOTAL BODY BALANCE & MOBILITY EXERCISES

SPRINTER TO BALANCE

This pattern works your movement from front to back.

Perform 3 reps slowly and 3 reps quickly on each side

How to do it: Stand tall with your feet hip-width apart. Step your left foot back, resting on the ball of your foot. Keep your right foot flat on the floor, anchoring your bodyweight. Bend your knees slightly, and adjust your body until you feel comfortable in a classic sprinter’s starting position.

Pause here to challenge your balance, then bring your left foot forward to the starting position, resting your toes on the floor. Pause, then repeat on the same leg. Do three reps slowly and three reps quickly. Switch legs and repeat, stepping your right foot back.

More Challenge: As you bring your back foot forward, lift it off the floor.

SIDE STEP AND HOLD

This pattern works your movement from side to side.

Perform 3 reps slowly and 3 reps quickly

How to do it: Stand with your feet wide apart, knees slightly bent and chest lifted. Bend your knees and hips slightly into a small dip. Press through your feet to come up on your right leg, bringing your left leg in to meet your right and balancing on the ball of your left foot. It’s okay to drag your toes.

Pause, then step your left leg back out to starting position. Repeat the movement to balance on your left leg. That’s one rep. Continue alternating side to side. Do three reps slowly and three reps quickly.

More Challenge: As you bring your feet together, lift your moving foot off the floor instead of balancing on the ball of your foot.

SIDE STEP AND ROTATE

  • This pattern works your rotational movement.

    Perform 3 reps slowly and 3 reps quickly

    How to do it: Stand with your feet wide apart, knees slightly bent, and chest lifted. Step your right leg out to the side. At the same time, raise your arms to chest or shoulder level, and rotate slightly to the left. Let your eyes follow your arms.

    Pause, then bring your feet together and return to starting position. Repeat the movement, stepping your left leg out to the side and rotating slightly to the right. That’s one rep. Continue alternating side to side. Do three reps slowly and three reps quickly.

    More Challenge: Bend your knees more to challenge your leg and glute muscles. You can also extend your reach more.