We’re all very familiar with Netflix binges – seven episodes deep into The Office, your body begins sending achy signals to snap out of your trance, ditch the blanket, and get moving.
As easy as it is to ignore these messages, don’t. Pesky neck, shoulder, and back tension will only build as you approach the next hour in your burrito-style swaddle.
So, when Netflix asks if you’re still watching (duh, of course you are), pause to do some dynamic and basic stretches before you hit continue.
Think of it as the seventh inning of a baseball game TV marathon. To get us started, Paige Hathaway, ACE-certified personal trainer and LIV Body Athlete, has offered up what she refers to as “body thanking” stretches – we really couldn’t have said it better ourselves.
Related: 5 Have-an-Awesome-Morning Stretches
Spinal Rolling
Rolling stimulates the spine and relieves tension throughout the back.
Fold a bath towel on the ground for cushioning.
Lay on your back and pull your knees to your chest.
Clasp your hands over your shins, just above the ankle.
Drop your shoulders, widen your back, deepen your abdominals, and make a nice curve of your spine.
Tuck your chin slightly and keep your eyes looking to your belly button.
Inhale while pulling the lower abs in and rolling only to the shoulders. Do not roll onto the neck.
Exhale while staying deeply scooped with your spine curved. Use your exhale and abdominals to return to upright.
Repeat about five times.
Neck and Shoulder Rolls
When you’ve spent too much time sitting hunched over, your shoulders and neck can start to feel tight.
From a standing position, very gently tip your head to your left.
Roll your head back.
Roll your head to the other side, then roll your head to the front.
Return your head to the starting position and repeat this movement for 30 seconds.
Next, shrug your shoulders up to your ears and slowly roll them back.
Make big circles for about 30 seconds, then do the circles in the other direction for 30 seconds.
Repeat these two movements four to five times each.
Seated Forward Fold With Propped Up Hips and Pelvis
Work to open up your hips and lengthen your hamstrings and calves.
Take a seat on a folded towel or a pillow and stretch your legs out in front of you.
With a slight bend in the knees and an arch in your lower back, reach for either your knees, shins, or toes.
You can do this with both legs together or one leg at a time by leaving one leg straight out and the other bent in with the bottom of your foot touching your knee.
Let your hands rest wherever you feel the stretch – using a towel or belt around your feet is a great way to extend your stretch.
Hold for 30 seconds to two minutes and repeat three-to-four times.
Standing Quadriceps Stretch
When practiced regularly, this stretch can help you maintain or improve your range of motion, as well as back pain.
Standing up, bend your right knee and bring your heel toward your butt.
Reach for your ankle with your opposite left hand while pulling in your abdominal muscles.
Try to keep your knees next to each other.
Hold for 30 seconds to two mins. Switch sides and repeat three-to-four times.
Lunge With a Spinal Twist
Open your hips and improve mid-back mobility with this easy move.
Start standing with your feet together.
Take a big step forward with your left foot dropping into a lunge, 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 two minutes. Repeat on the other side.
Switch sides and repeat three-to-four times.
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