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Monthly Archives: February 2019

We all know we ‘should’ be doing more, right? Should be moving more, should be doing yoga more, should be eating more greens, etcetera, etcetera.  We all know we ‘should’ be doing less, as well, right?  Less screen time, less blueberry muffins, less sitting, and so on.  But we’re here, now, and we’re all doing the best we can, given what we’ve got to work with.  In light of this, I wanted to share my three favorite upper-body stretches I do to combat all the time I sit hunched over my computer, sitting in my car, staring at my phone, and all that jazz.  I try to do these whenever I think of them, whether that’s for a few seconds in between sessions, or for 10 minutes at the end of the day.  Anything is better than nothing.  (Although, if you want to get technical, you need to hold a stretch for a minimum of 45 seconds if you want lasting change in the fascia.) And there’s very little needed by way of equipment, so you can get started right now, if you want.

Doorway hanging

All you need for this is a doorway and your body.  The idea is to open up your arms, shoulders, and rib cage as much as you can comfortably.  No need to push yourself into an injury.  Just grab the frame of the doorway (wherever you want), and walk through until you start to feel a stretch.  Try to keep the bottom of your rib cage in line with your pelvis instead of jutting your ribs out in front of you.  You can get a million different stretches with this just by adjusting your hands through the whole rainbow of possible positions.

Supported Snow Angels

For this one, I like to use a rolled up towel or small blanket, but you can use a pillow, a yoga block, a foam half-dome, or a rolled up sweatshirt in a pinch.  You’re going put your towel or whatever on the floor, then lie down on your back, with your spine running the length of your prop.  Then, pretend you’re making a snow angel with your arms, at a ridiculously slow speed.  Spend longer in the places where the stretch is more challenging. Also, if you can get Miss Marley to supervise, she’ll make sure you’re doing it right.

Platysma Pull

Your platysma is a muscle that extends from your collar bone to your jaw, or your lower lip, depending on who you ask. This is my favorite “I’ve been looking at my phone way too much” stretch, because the platysma gets short when we look down all day.  Start by looking down, and using both hands, press your fingertips just under your collar bones, with a downward motion.  Hold that pressure and look up as high as you comfortably can without compressing your neck.  This in itself should give you a pretty good stretch.  But when you’re ready for a bigger challenge, slowly jut your chin up towards the ceiling.  Hold that for a minute and you’re well on your way to justifying all that time you spent on SnapChat.

Happy Stretching!