WORKOUT:
OVERVIEW:
Take it nice ‘n easy with this 15-minute neck and back focused routine that will leave you refreshed and rejuvenated to move on with your day! Grab a Yoga Mat and get ready to leave that tension behind.
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Workout Length |
15 Minutes |
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Workout Level |
Beginner |
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Products Used |
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Trainer |
Workout Details:
Main Workout
- Seated Upright Deep Breaths: Begin by sitting tall with your legs crossed. Inhale deeply through your nose and exhale slowly, letting go of any tightness in your body. Repeat for a few rounds, focusing on your breath.
- Arm Reaches to Forward Fold: Extend your arms overhead and gently fold forward, reaching toward the floor. This movement stretches the lower back and hamstrings, releasing built-up tension.
- Seated Twist: While seated, place your right hand behind you and gently twist your torso to the right. Switch sides, repeating the stretch on the left side to help release tightness in the spine and back muscles.
- Reach Up to Cactus Arms: Raise your arms up, then bend your elbows at a 90-degree angle (cactus arms) while keeping your spine long. This opens the chest and shoulders, helping to relieve neck and upper back tension.
- Neck Pull (Ear to Shoulder): Slowly tilt your head to the right, bringing your ear towards your shoulder to stretch the left side of your neck. Repeat on the other side to release neck tension.
- Elbows Behind Head (Curve Spine Down): Place your elbows behind your head and gently curve your spine forward, releasing tension through your back and neck.
- Tabletop Pose – Round and Release: In a tabletop position (on all fours), alternate between rounding your back (cat pose) and releasing it (cow pose). This dynamic movement is great for loosening up the spine and promoting mobility.
- Hand Behind Head (Open Chest, Sit Back on Heels): From the tabletop pose, sit back onto your heels and place one hand behind your head, gently opening your chest to one side. Repeat on the other side to stretch the shoulders and upper back.
- Active Child’s Pose: Move into child’s pose, extending your arms forward. Engage your back muscles as you stretch out through your spine, providing a deep release for the lower back.
- Supine Snow Angels: Lie on your back with your arms extended to the sides. Slowly move your arms in a snow angel motion, which helps open up the chest and shoulders.
- Supine Twist (Right and Left): With your legs bent, drop both knees to one side while keeping your upper body grounded. Switch sides to give your lower back a gentle stretch and release.
Conclusion
Cool down with a few deep breaths and gentle stretches to wind down. This short but effective routine will leave you feeling rejuvenated and ready to tackle the rest of your day, all while keeping your neck and back happy and tension-free. This workout can easily be incorporated into your morning routine or used as a break during the day. By stretching regularly, you'll improve flexibility and reduce discomfort from long hours of sitting or strenuous activities.
