Three beneficial stretches recommended by an expert for everyone's use
Caitlin Donato, the director of fitness at the Pritikin Longevity Center, has shared a simple yet effective routine of three stretches that everyone could benefit from. These stretches are designed to improve posture, prevent back pain, and provide relief after long periods of sitting.
The first stretch in the routine is the Seated Hamstring Stretch. To perform this stretch, sit in a chair, extend your right leg with your heel on the floor and toes flexed. Keep your back straight, hinge forward at your waist, and reach your hands towards your toes. This stretch is particularly beneficial for individuals who sit more than three hours a day.
The second stretch in the routine is the Standing Doorway Chest Stretch. To perform this stretch, stand in a doorway, raise your right arm and bend your right elbow until your upper arm is at shoulder height and there's a 90° bend in your elbow, with your forearm pointing straight up. This stretch is beneficial for improving posture.
The third stretch in the routine is the Cat-Cow Stretch. Start in on your hands and knees, with your hands directly under your shoulders and your arms extended, and your knees directly under your hips. This stretch, also known as spinal flexion/extension movements, is beneficial for preventing back pain.
Perform each stretch for at least 20 seconds, alternating between the two positions. The entire four-minute routine can be performed in a circuit, with each stretch held for 20 seconds (on each side if it's one-sided) and the sequence repeated twice.
Remember, regular activity is essential to maintain body flexibility and strength. These stretches, along with regular exercise, can help keep your body moving smoothly and prevent potential injuries. While this article provides an overview of the stretches recommended by Caitlin Donato, for the exact named stretches she prescribes, it's best to consult her official website, social media, or professional videos directly for her expert guidance.
In addition to these three stretches, other common daily stretches often recommended by physical therapists and experts for these goals include the Chest Opener Stretch to counteract forward shoulder posture from sitting and the Hip Flexor Stretch to relieve tightness from prolonged sitting.
Stay active, stay flexible, and stay pain-free!
Incorporating science-based health-and-wellness practices, the frequent execution of the Cat-Cow Stretch can aid in preventing back pain, as it targets spinal flexion and extension movements. Furthermore, the implementation of the Chest Opener Stretch is beneficial for those seeking to counteract the effects of forward shoulder posture developed due to long hours of sitting, improving fitness and overall fitness-and-exercise routines.
