3-Minutes to Improve Your Health
A nice morning (or midday) stretching routine for everyone.
Over the past year, I’ve transitioned from a career that had me up and down out of my chair regularly to one where I don’t even need to leave the comforts of my own home. Because of this, I have found several negative effects from my new working habits on my physical health and fitness. Two of these issues I want to target specifically include a stiff upper back and a tired lower back. To combat this, I have been doing a 3-minute stretch routine every morning (and sometimes afternoon) that I have seen and felt noticeable improvements in the before mentioned issues. Below is a small disclaimer followed by a description of the move set.
**My intentions of this post: It’s not often that I get to share my knowledge of exercise physiology in my field, which is a shame because I am very passionate about the subject. Not only do I have a 4-year degree in the discipline, but I have also held several certifications in the strength and conditioning field with my most notable one being my CSCS (now expired) from the NSCA. It has been a few years since I’ve coached or trained anyone but would like to start posting small guides/routines to offer guidance for people interested.
1) Overhead Press (Upper-Back) — 1 minute
- Feel free to use a broomstick, resistance band, or nothing. To complete this stretch you want to start with the broomstick on your shoulders, behind your head, and press slowly upwards until your elbows are straight and the broomstick is above your head. Next, lower the broomstick back down to the starting position on your shoulders and behind your head. Repeat this movement slowly for 1-minute. You should aim to do 5–7 full repetitions in this time period.
- Coaching tips: Hand above elbows, elbows pointed out, squeeze your shoulder blades, push behind you with the backs of your hands through the whole movement.
2) Bar-Stool Glute Stretch (Lower-Back) — 30 seconds/leg
- For this one you will need a sturdy surface about waist high (or lower if needed) and a small pillow (optional). Stand facing the stool, lift one leg and curl it on top of the stool in front of you in an Indian style or lotus position. Make sure to place the pillow between the outside of your ankle and the stool if you feel any discomfort. If you would like more of a stretch, lean your chest forward. Hold this position for 30-seconds and switch legs.
- Coaching tips: You should feel this in the glute of the leg that is upon the stool. Breathe in through your nose and out through your mouth in a slow and rhythmic pattern.
3) Cobra Stretch (Upper and Lower Back) — 1 minute
- Though nothing is required for this stretch, a yoga mat or carpeted area can alleviate any discomfort. From a face-down prone position (lying flat on the floor), place the palms of your hands to the floor beneath your shoulders and press your upper body upwards. Make sure to maintain contact between your thighs/quads and the floor and to keep your legs together. Hold this position for 1-minute. Allow yourself moments of rest if needed by lowering your chest back to the floor during the stretch.
- Coaching tips: You should feel this in your lower back. If you are feeling any sharp or shooting pains you should lessen the force you are pushing upwards or walk your hands further in front of you to lessen the angle of your spine. Think “chest up” and “head back”.
I hope this is helpful to some of you out there and if you have any questions please feel free to reach out to me. Also, please share this article with anyone that you think would benefit from it. I plan to post a few of these types of articles a month in hopes of helping others while exercising my knowledge of exercise physiology.
** I would like to state that I am no longer certified under any organization dealing with exercise, health, or nutrition. I also would like to state that I am no longer a health professional in any sense and am just here to offer basic guidelines to taking steps towards a healthier life. If you have any underlying ailments or disabilities I would suggest that you get your doctor’s opinion before attempting anything recommended by my posts. Please feel free to reach out to me with any questions.
