4 stretches to do while watching TV

Posted: Aug 02 2023

Patrick, Senior Physiotherapist from Inertia Health Group takes us through 4 easy stretches you can do while watching TV to relax and loosen your muscles.

1. Neck rolls (0:00 – 0:13)

  • Take a deep breath into your stomach.
  • Tilt your head back and gently rotate your head and neck in a clockwise direction until you’re feeling a gentle stretch through the back and the side of your neck.
  • Repeat 5-6 times.

2. Shoulder rolls (0:14 – 0:33)

  • Take a deep breath into your stomach.
  • Gently roll shoulders forward 5-6 times.
  • Gently roll shoulders back 5-6 times.
  • Continue breathing deeply during the exercise

3. Upper back stretch – Bow and arrow (0:34 – 1:01)

  • Begin seated, either on a chair or the edge of your bed.
  • Bring your arms up to a 45 degree angle in front of you.
  • Take a deep breath in, as you breathe out gently pull your right arm back along your left arm to encourage some nice rotation of your upper back until you feel a nice big stretch through the back part of your shoulder blade.
  • Return back to the centre.
  • Repeat 5-6 times on each side.

4. Lower back stretch – Knee rocks (1:03 – 1:16)

  • Lie on the floor or on a mat, with a pillow under your head and neck so you’re comfortable and supported.
  • Take your arms out by your sides and bring your knees up so they’re pointing to the sky, feet on the ground.
  • Gently rotate your hips and knees side to side, until you feel a gentle stretch through back of your hips and your lower back.
  • Continue for 2-3 minutes.

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Posted: Aug 02 2023

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The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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