Do you want to know how to feel great every day? Well try these easy exercises throughout your day and feel the difference these small and easy hacks can make to the way that you feel.
Here are a day’s worth of exercises and stretches that are recommended by Jo Fasen, PT, orthopedic clinical specialist at the Rehabilitation Institute of Chicago’s Center for the Spine, Sports and Occupational Rehabilitation. Do them all for a stress-relieving invigorating routine, or do individual stretches for specific problems.
If you don’t see improvement after a month of consistent stretching, or you still have pain, see a physical therapist.
How To Feel Great Every Day All Day!
7H00 – Energize Your Day
This early morning stretch will reduce stiffness and can also help to relieve back pain.
Kneel on your hands and knees with your head, neck, and back in alignment. Keeping your shoulders relaxed, lower your chin towards your chest, pull in your belly, and round your back like a cat arching. Hold then slowly return to the starting position.
Next arch your back, creating an inward curve with your butt lifted towards the ceiling and your head looking up just slightly. Hold then repeat the sequence.
10H00 – Improve Mental Focus
As we age, we need to do all we can to keep that brain fit.
Sit on the edge of a chair with your pelvis tilted slightly forward and your legs spread as wide as you can comfortably.
Slide your chin back so that your ears are aligned over your shoulders. Lift your chest and squeeze your shoulder blades together and down away from your ears. Reach both arms wide and slightly behind you.
Your palms should be facing forward, fingers spread. Don’t arch your lower back. You should feel it in your chest, shoulders, and upper back. Hold, then repeat.
Feel that stress melting away.
13H00 – Prevent Soreness
After your lunchtime walk, this stretch will reduce pain, especially in the hips. Stand with your feet a few inches apart, then move one leg about 1 to 2 feet forward. Bend your knees, making sure your front knee is directly over the ankle.
Keep your posture upright as you tuck in your abdomen and butt and tilt your pelvis. Hold and you should feel it in front of the hips.
15H00 – Prevent An Afternoon Slump
While sitting in a chair, hook your left hand, palm facing you, on the back of the seat next to your left buttock. Hold on as you lean forward. Keep your shoulders back and drop your right ear toward your right shoulder. Then roll your chin forward, and hold. You will feel it on the left side of the neck.
Switch hands and repeat on the other side. This stretch is also great to ease neck pain.
18H00 – Calm Anxiety
Stand straight with your feet shoulder-width apart, hips facing forward, and abs tight. Gently twist your trunk to the right and hold. You should feel the stretch in your abs, sides, and back. Return to starting position and repeat to the left side.
Next, gently lean to the right as you reach your left arm up toward the ceiling. Curve it slightly overhead, palm down. Keep your shoulders down and relaxed. Hold, then repeat to the left side. You will feel this on the sides of your torso.
20H00 – Look Younger
This stretch can improve posture and give feel-good vibes for a special evening out.
Stand with your feet shoulder-width apart and your abs tight.
Keeping your back straight, bend at the hips and knees, reaching your hands through your legs if comfortable. Hold. Do not do this exercise if you have back pain. You should feel this in your butt and thighs.
Next use your hips to straighten up, reaching your arms overhead and slightly behind. you. Hold.
Don’t arch your back and you will feel this in your chest, upper back, shoulders, and abs.
Repeat the entire sequence.
22H00 – Relax
Lie on the floor on your right side with your right arm bent underneath. your head.
Bend both legs so you’re comfortable.
Imagine that you’re lying on a big clock.
Extend your left arm in front of you on the floor as if it’s a clock hand pointing to 9 o’clock.
Slowly rotate your arm towards 12 o’clock. As you hit 1 o’clock, you’ll start to roll back, but keep your hips and legs where they are.
Keeping your arm on the floor rotate it through all the numbers on the clock over your hips, and back to the starting position. Your palm will flip up momentarily behind you. You will feel it in your shoulders and upper back, then chest and middle back, and finally hips and lower back.
Remember to do the other side too.
And there you have it. Get into the habit of doing these stretches throughout the day and you have the secret to how to feel great all day every day.
Please comment below if you have any other great exercises that will help you to feel great throughout the day.