Team Up Against WFH-Induced Back Pain With These Partner Stretches
Stretching solo isn’t cutting it anymore. I have to call on my roommate for backup in order to help release the deep muscle tension brought on by my ergonomically iffy work-from-home station.
According to Hailee Bland Walsh, an ACE-certified personal trainer and the owner of City Gym in Kansas City, MO, pectoralis muscles, hip flexors, hamstrings, and glutes easily tighten up when underutilized. Once these muscles are stagnant for long periods, lower and upper back pain can occur.
But thanks to Walsh’s stretches below, I’ve learned that teaming up in the fight against aches and pains is the way to go.
Partner Pec Stretch
Partner A: Kneel or sit on the floor with your back straight and chest high. Place your hands behind your head and interlace your fingers.
Partner A: Pull your elbows together and hold for 30 seconds.
Partner A and B: Swap roles and repeat.
Straddle Fold Stretch
Partner A and B: Hold this position for 30 seconds before switching roles and repeating once.
Figure 4 Stretch
Partner A: Laying on your back, take your left ankle and cross it over your right knee.
Supine Hamstring Stretch
Partner A: Lay on your back with your feet extended in front of you.
Partner A: Once you feel a gentle stretch in the back of your leg, have partner B hold your leg in that position. Make sure there is a small amount of bend in the knee, keep your hips on the ground, and be mindful not to overstretch.
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