This post was written by Elizabeth Crim, ATC, CEIS, an On-site Early Intervention Specialist for our ATI Worksite Solutions division in Indianapolis
The holidays are here and that means lots of shopping! And although we all love the gifts and being able to give them to our loved ones…a sore, achy, tired body at the end of a long day of shopping is something we could all do without (like that extra piece of pumpkin pie.) So, how do we address the problem before it becomes a problem? STRETCHING!!
In just a few minutes (which is less time than it takes to grab that extra boost of caffeine), these simple stretches will give you more energy, increase blood flow, decrease risk of injury and give you that extra advantage at the clearance racks! A few tips before you start stretching:
- Don’t stretch if it hurts. Stretching is designed to help you feel better, not worse.
- Don’t bounce when stretching.
- Continue to breathe while stretching.
- Stretch throughout the day, especially before you begin activity and after you have been sitting for a while.
Do each of these stretches 3 times, holding for 10 seconds each.
| With one hand grasping the foot and the other bracing against the wall, gently pull your heel toward your buttocks until the stretch is felt. If you can’t grab your foot, then pull on your pant leg. If you have issues with balance, then you can grab onto something sturdier, like a clothing rack. | |
| Prop up the heel of one foot and slowly bend forward at the waist until the stretch is felt. Be sure to keep your head up and your back straight. | |
| A great stretch for when your low back gets tight. Sit down and place both feet on the floor. Slowly round your back forward until the stretch is felt. This stretch can be done while waiting at the changing room, sitting on a bench, or when you sit down for lunch. | |
| This is another great stretch for your back. Put your arms above your head and lean to one side until the stretch is felt. You can do this stretch just about anywhere! | |
| Your shoulders take a lot of stress carrying around all those bags. Find a doorway, like the entrance to a store or the changing room area. Place your forearm in line with the doorway and gently move forward until the stretch is felt. |