Salvere Blog: Virtual World “Stretch” #1

So back to this virtual world set up many of us find ourselves navigating. Think through your set up and how you sit and/or stand. How does your body spend most of your work and/or school hours? Do you notice anything in particular feels tight/stiff or achy?
Our first in this series of stretches/movements we encourage taking time 2-3x throughout your day to simply lay flat on your back for at least 5 minutes. Use a timer or alarm for this and place your phone away from you. This position allows your spine to take a rest from gravity without any pushing or pulling at anything. Plus, this allows time to also give your brain time to process things and take a few deep breaths.
lying with knees bent
For the positioning, find a comfortable place to lay flat on your back. If it feels uncomfortable, feel free to place a small pillow under your head. Start with your knees bent and feet flat on the floor or your legs up on a couch or chair so your knees and hips are bent at about 90 degrees.
For the breathing, from your lying position, take time to focus on your breath. Place one hand on your belly and one on your chest. Take a deep breath in through your nose. Work to get your breath to touch the deep part of your lungs near the hand on your belly. Exhale through your mouth. Do this 10-20 times as it may make you feel slightly lightheaded if this practice is new for you.
If you feel comfortable with your knees bent, take a few minutes to straighten your legs and relax from there. If if feels in your lower back, try it to see if it relaxes. If not, bend your knees again and finish there.
Remember, take time to give your body the gift of some TLC — We all feel this and will make it through together! Again, please reach out if you need or experience something specific.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

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