Did you practice some of the stretches we sent you last week? If not,
make a commitment to yourself to do a stretch or self-massage every hour.
If you spend 1 minute per hour taking these stretch breaks, it only adds
up to 8 minutes per day. Think of the value of that investment in
yourself! Take time out to give yourself MORE RELIEF.
HOW TO GIVE YOURSELF MORE RELIEF:
Gentle movements or massage can help to stimulate blood flow and bring
energy to tired muscles. Following are a few to do during your breaks
(remember to breathe diaphragmatically):
- Twister: Sit comfortably erect on your chair with your feet flat on the floor. Gently swing your arms to your left and turn your head to your right. Swing side to side, always with your head turning in the direction opposite of your arms and shoulders. Do this for about 30 seconds.
- Shoulder Circles: Sit comfortably erect with feet flat on the floor. Gently shrug your shoulders, circle them back, and drop them, resting fully for 2 seconds. Now, shrug again and circle your shoulders forward, stopping to rest when they are down. Do this for 30 to 60 seconds. Alternate directions and change the number of consecutive times in each direction (e.g., forward 3, back 5, forward 2&)
- Eye Circles: Sit back in your chair and gently close your eyes. With the lids closed, gently circle your eyes to the right. Complete 3 or 4 circles then, reverse the circle.
Do stretching or strengthening movements throughout the day to help
Copyright 2003 Erik Peper, Ph.D. and Katherine Hughes Gibney
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