Every morning we have the choice on how we start our day.

When we take care of our bodies, our mental focus and memory improves. Our energy levels increase and risk of chronic disease decreases. I’ve put together 4 stretches that will improve muscle definition and posture. Make today the day you take care of yourself and your body!

Standing Hamstring Stretch

 

• Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
• Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
• Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
• Bend your knees and roll up when you're done.
• Stretches neck, back, glutes, hamstrings, calves. 

 

 

 

Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation. Stretching this muscle can prevent potential future sciatica or help treat it. - TWEET THIS

 

• Sit on the floor with both legs extended in front of you.
• Cross your right leg over your left and place your right foot flat on the floor.
• Place your right hand on the floor behind your body.
• Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
• If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left. Stretches hips, back, glutes

Lunge with Spinal Twist

This stretch is known to the fitness community as the greatest stretch and for good reason: It's essential to help with posture-related pain or for people who sit for prolonged periods of time. It helps open your hips and improve thoracic (mid-back) mobility. - TWEET THIS

 

 

• Start standing with your feet together.
• Take a big step forward with your left foot, so that you are in a staggered stance.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.

90/90 Stretch helps with internal rotation of one leg and external rotation of the other. It's a good option for people who have extremely tight hip flexors. - TWEET THIS

• Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed. Let your leg rest flat on the floor.
• Place your left knee to the left of your body and bend the knee so that your foot faces behind you. Keep your left foot flexed.
• Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.
• Hold for 30 seconds to 2 minutes. Repeat on the other side.

 

Thank you, for taking the time to read this.

I hope you found this information useful and take the time to take of you and your body!

To your health,

Dr. Tony Rump

PS: I’m inviting you to check my Entrepreneur Summit: Health, Wealth and Sanity http://healthwealthandsanity.com/