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Quarantine Mobility Regime

By: Craig Fitzpatrick

Stay home, but Stay Mobile.

Well, Crap.

You’ve been doing Zoom meetings up the wazoo on your laptop from your squishy couch. You stand up and your back looks like a question mark drawn by a 5 year old. Your head is forward like an old turtle, and trying to tie your shoes makes you feel like a Cirque De Souleil contortionist. Ah, the joys of working from home…

You probably need to stretch more. 

But I don’t have any time! I have another Zoom Meeting!

Don’t worry! This will be quick! 5 to 10 minutes to run through everything. If you can’t do it all at once, break it up throughout your day.  Some of them you can even do while sitting in a chair, so your Zoom compaionis might not even know. Other stretches  might be a little more noticeable and peculiar during a meeting, so maybe wait until the meeting is done (or use it to give a not so suitable heads up to your boss that this meeting is waaaaay too long).  But who knows? Maybe you’ll start a flexibility trend in your next Zoom Meeting, and save your co-workers from stiffness. 

The 5 Stretches That Will Save Your Life And Make You Rich

Ok, they won’t make you rich, but if you are hurting, it may give you some really needed relief that will make you think we saved your life.  We specifically chose these to focus on to give you the most bang for your buck:  

  1. The Active Psoas Stretch: Those hips flexors are gonna get really grumpy from all that sitting. This stretch will help tame that gnarly psoas muscle that can cause so much hip and back grief. 
  2. For neck, mid back, and low back (and even some hip) stiffness, do the Spinal Opener Parts 1 and 2

Note: you can do this stretch while seated (below), but we suggest you do the full version if you can:

  1. Thoracic Foam Roller: It’s just awesome for both pain relief and your posture. 
  1. Forearm stretches: Two choices here: the first option is very involved, but will target all of your forearm troubles:
    1. Wrist mobility for Typist and Lifters, alike!
    2. The second one is much more basic, but it’s better than nothing: Forearm Stretches. Plus, It features a 21 year old Dr DeVasto!
  2. The Seated Thinker: This is a great stretch that targets the cervical and thoracic junction (where your neck meets your upper back). This is tight on everyone even on a good day, so do this one often. 

Some Bonuses

If you really want to feel supercalifragilisticexpialidocious!, include:

The standing hip stretch: This puppy will target the side, front and back of your hips. You’re welcome. 

And,

The banded Shoulder Stretch Series: You will need a resistance band for this one.  If you have one, dust it off, and make your shoulder, chest, and back muscles feel so much better.

That’s It For Now!

Be good to yourself (that includes your muscles, joints, tendons, and ligaments)! Always feel free to reach out to us here at the clinic if you have questions or concerns.