Sitting for too long? My favourite Pilates stretches

I just can't sit for a very long time. 


How does humanity make could I make it through the movie premiere of Avengers: Endgame?.

I know from personal experience with scoliosis,  sitting in one position for too long is no good at your desk, on the train or in your car.

Movement is definitely key to feeling more energized and confident.

These simple stretches helped keep my stiff muscles moving during a road trip to New York last winter.


WARM UPS


Neck Rolls
Tip ear to shoulder, then drop chin to chest and roll to the other side. Back and forth. 10 reps.

Neck Stretch
Rotate head to one side, drop chin to chest, grab with same side arm at base of skull, pull up to stretch. Hold 10-15 seconds. Repeat 2-3 times.

Backward shoulder rolls. 10 reps.

Ribcage mobilization
Press ribcage side to side, then front to back sticking chest out and dropping chest back. Add "bowl roll" if you want, keeping the movement in a smooth circle.

Hip "Bowl Roll"
Knee Rolls: Feet together, hands on knees. Circle knees.

Ankle Rolls: One foot at a time, move from tippy toes to balls of feet back and forth.


STRETCHES

Hold these stretches 1--15 sec, 2-3 times.

Thighs

Pull knee to butt. Point knee to floor.


Hips
Press hips/pelvis forward in a deep lunge. Alternate raised feet using a stair or step stool, for example.


Hamstrings
 With one leg straight, sit tall and lean forward. Press sit-bones back.


Calf
Keep back heel on ground.


Figure 4 Stretch
Cross ankle over knee. Sit tall and lean forward.


Backward Bend
Feet apart. Stand with hands on buttocks. Abs are tight. Press hips forward. Repeat 5-10 times, no hold.


TORONTO Movement FAVS

My favourite super-stretchy exercises were shared by  Personal Best Physiotherapy and Pilates.

If you're close to Birch Cliff, The Pilates Barr offers small group pilates classes during the week.

Joan Baker will develop a personalized program that fits your health concerns. She combines the benefits of Pilates, Eldoa, Smovey and Pole Walking for a super fun work-out.

If you find yourself frequently in a jam on Bayview Avenue, there's always a yoga class and the calming voice of Joanne Lowe at the Big Stretch. Some Hatha yoga will keep those muscles moving even with your eyes closed.

Keep it fluid !