Sometimes, the busier we are in the office, the less we make the effort to move. A lot of our working hours are spent sitting on a chair, often leading to stiff joints.
Photo: Sport Singapore
It is time to get mobile and move our limbs, to improve our balance, strength, and mobility. Leave your mobile devices and laptops behind, and let�s get moving.
Check out this series of stretches to kick-start your quest for improved mobility.
Shoulder Stretches
This pose stretches your posterior shoulder muscles.
1. Stand tall, place one arm across your chest, and use your other arm to press it closer. Both your arms should be perpendicular to each other.
2. Hold the stretch, and switch your arms after 15-30 seconds.
Forearm Stretches
This stretch targets your entire forearm.
1. Straighten one arm in front of you. Your palm should be facing upwards.
2. Point your fingers downwards and use your other hand to pull that palm towards you.
3. Make sure to keep your palm and forearm taut while doing so. 4. Switch sides to carry out the exercise on your other arm.
Forward Bends
This pose stretches your spine, calf, and back muscles, and also works your hips. You may use a chair or table to keep your balance.
1. Stand several feet behind a table and stretch your arms overhead.
2. Slowly bend forward, with both arms still extended, pivoting at your hips.
3. Keep your arms outstretched until it touches the edge of the table or chair.
Standing Leg Raises
This exercise will work your leg and back muscles.
1. Hold onto a chair or table.
2. Lean forward slightly and tuck your abdomen in.
3. Lift one leg up, until the inner thigh is parallel to the ground, before lowering it down in a controlled manner.
4. Repeat the exercise with your other leg.
? READ: Developing strength through bodyweight
Spinal Twists
Like wringing a sponge, the spinal twist is a good way to stretch out your lower back.
1. While you are seated, keep your knees aligned and twist your torso to the left.
2. Hold and return back to a neutral position before twisting to the right.
Classic Squats
Strengthen your core, butt muscles, and legs by carrying out classic squats.
1. Start in an upright position.
2. Bend your knees until your thighs are almost parallel to the ground, and raise your arms straight out in front of you while doing so.
3. Hold this position for 15 seconds and carry out 4 - 6 repetitions.
Single-leg Squats
Single leg squats help strengthen your calf muscles and your core, as well as improve balance.
1. Stand straight and extend one leg out.
2. Slowly lower yourself into a squat position while keeping the extended leg stretched out.
Shin Stretches
The shin stretch works out your shin tendons and quadriceps.
1. Get to a kneeling position.
2. Slowly sit back on your heels and place your hands behind you.
3. Hold this position for 15-30 seconds.
A small amount of time spent stretching will go a long way to maximizing your mobility, and help you achieve a more productive work week and energetic life. Remember, you do not have to do all of these exercises perfectly � it is about stretching regularly and getting better bit by bit.
? WATCH MORE: Easy yet effective exercises for youth, adults and seniors
To find out more about how you can take ownership of your health, sign up for a fitness and health assessment available at the Active Health Labs located island-wide. Guided by Active Health Coaches, you will understand your current status, learn tips to improve your health and wellness and adopt habits that best suit your lifestyle.
? READ: More articles and tips to Move Better
Related Articles
Related Topics
Recent Events & Programmes
Related Articles
Related Topics
Related Articles
View AllRelated Topics
[BlogPost 173621256014 Beyond the Finish Line: Scott Driscoll, BlogPost 173619084822 Beyond the Arena: Cheryl & Wan Xiu, BlogPost 173674993214 GetActive! Singapore 2024 Starts This Weekend, BlogPost 173587700339 Champions Behind the Scenes - Steve Chew & Ang Peng Wee, BlogPost 173408820362 Loh Kean Yew: Courtyard Prince to King of the World, BlogPost 170843989107 NSG 2024 Cricket: A Div Anglo-Chinese School (Independent) vs Raffles Institution, BlogPost 173301847816 Champions Behind the Scenes - Eugene Chua, BlogPost 173189703055 Lionesses Roar At Home To Rewrite History, BlogPost 173086728273 Pesta Sukan 2024 – A Call to Unity: Celebrating National Day through Sport, BlogPost 170848336463 NSG 2024 Cross Country: A, B & C Divisions, BlogPost 172711569511 Champions Behind the Scenes - Sng Puay Liang, BlogPost 172691923342 Champions Behind the Scenes - Lilian Chee, BlogPost 172600809048 Brief History of Pesta Sukan, BlogPost 171316266801 Team Behind The Team: Daniel Leow, The Technical Support Powering Max Maeder's Kitefoiling Triumphs, BlogPost 171884846712 Benefits of Brisk Walking: A Simple Step to Better Health, BlogPost 171576345940 Beyond the Finish Line: Jazreel Tan, BlogPost 171319972632 Beyond the Arena: Harry Lim, BlogPost 170174495264 Beyond the Finish Line: Cookie Tan, BlogPost 170154039403 "Start of a journey" as Lions take positives despite 1-3 loss to Thailand, BlogPost 170022978444 Maximilian Maeder: A Rising Star's Journey to Kite Racing Excellence, BlogPost 169756234516 So This Is What a Sold-Out Football Match Feels Like - A Young Team Nila Volunteer’s Perspective, BlogPost 169514603427 Celebrating 10 years of ActiveSG: One of Our Longest-Serving Staff, BlogPost 169257284368 Family-friendly Events and Activities to Check Out This June School Holiday!, BlogPost 80542068826 The Benefits of 60 seconds of Daily Activity, BlogPost 165261427855 NSG 2024 Canoeing: A & B Div Finals, BlogPost 167576213578 NSG 2024 Track & Field: Junior & Senior Div, BlogPost 167338296898 NSG 2024 Golf: Junior and Senior Div Finals, BlogPost 167228868705 NSG 2024 Bowling: Junior Div Finals, BlogPost 165771624850 NSG 2024 Gymnastics: Artistic Gymnastics Finals, BlogPost 168666965514 Beyond the Finish Line: Lim Tong Hai, BlogPost 165892209032 ActiveSG to Introduce New Membership and Booking Platform, MyActiveSG+, in June, BlogPost 166482134692 Celebrating 10 Years of ActiveSG: The Active Couple, BlogPost 80699737258 Never Too Old To Exercise: Here's Why Exercise Is Important For Older Adults, BlogPost 165110344506 NSG 2024 Shooting: A Div Finals, BlogPost 164745983048 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round, BlogPost 166881350253 Recognising our dedicated Team Nila volunteers: The backbone of MetaSport events, BlogPost 166901832821 Make Every Move Count, BlogPost 166900682547 Moving Together as a Family, BlogPost 166899564391 Moving More at the Workplace, BlogPost 166899010575 Rest and Recovery for Better Performance, BlogPost 165765992196 Celebrating 10 Years of ActiveSG: The Leong Brothers, BlogPost 166480987009 Lion City Sailors Win Community Shield, BlogPost 166480270261 The Kiwis Emerge Victorious in Singapore Leg of HSBC SVNS, BlogPost 165108593509 NSG 2024 Swimming: Junior Div Finals, BlogPost 166207137557 A Sneak Peek Inside Kallang Football Hub's Next-Gen Football Gym, BlogPost 165766451799 ActiveSG Celebrates 10th Anniversary with Islandwide Celebrations, BlogPost 164749641842 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round 2, BlogPost 163985727414 Beyond the Field: Exciting Sports Careers for Non-Athletes, BlogPost 164438712123 NSG 2024 Badminton: Senior Div Girls Quarter-Finals, BlogPost 164238055490 Evergreen Aleksandar Duric Still Making Headlines at 53]