Wellness Center's Blog

Four Seated Flexibility Exercises

By:

February 8, 2023, 2:10 pm - Categories: Health & Fitness

Four Seated Flexibility Exercises

Try these four exercises to increase flexibility in your midsection courtesy of the American Heart Association.

Torso Stretch [Stretch the midsection (waist)].

Starting Position: Sit tall with your feet flat on the floor, shoulder-width apart.

Action:

• Place hands behind your head with elbows out to the side. You can also cross your arms over your body or leave them at your sides, whichever is most comfortable.
• Bend your body to one side, bending at the waist. Keep your head facing forward. Hold for 5 seconds.
• Return to starting position. Repeat on the other side.

Repeat: 6 to 8 times on each side. Rest, then do a second set.

Torso Twist [Stretch the midsection (waist)].

Starting Position: Sit tall with your feet flat on the floor, shoulder-width apart.

Action:

• Place hands behind your head with elbows out to the side. You can also cross your arms over your body or leave them at your sides, whichever is most comfortable.
• Slowly twist your body to one side so you face the side wall. Your head should follow your body as you turn. Be sure to twist from your waist without moving your hips.
• Hold the position for 10-30 seconds.
• Slowly return to starting position. Repeat on the other side.

Repeat: 6 to 8 times on each side. Rest, then do a second set.

Neck Stretch [Improve neck flexibility]

Starting Position: Sit tall, feet flat on the floor, shoulder-width apart.

Action:

• Slowly turn your head to look over your shoulder. Keep your back against the chair and your shoulders facing forward.
  Hold the position for 10-30 seconds.
• Return to starting position. Repeat on the other side.

Repeat: 6 to 8 times on each side. Rest, then do a second set.

Seated March [Increase hip flexibility.]

Starting Position: Sit tall with your feet flat on the floor, shoulder-width apart.

Action:

• Raise one knee as high as you comfortably can.
• Return to starting position. Repeat on the other side.

Repeat: March 12 to 16 times (6 to 8 times per leg). Rest, then do a second set.

REFERENCE:

Association, American Heart. 2018. Stretching and Flexibility Exercises. March 31. Accessed January 20, 2023. https://www.heart.org/en/health-topics/cardiac-rehab/getting-physically-active/stretching-and-flexibility-exercises.