We’ve all been there — you’re sitting at your desk and you know you should be going for a run or a class, but there’s still so much to do. What if you could combine replying to emails with your daily stretches? Nike+ Run Club Coach, personal trainer, runner and all-round fitness goddess Becs Gentry shares five ways to put in the work without even getting up from your desk. They don’t call us multi-taskers for nothing.
THE LOWER LEG BUZZ
“Another one to get the blood pumping and also to keep body-and-mind connection firing. Remove your shoes, start with both feet flat on the floor. For 1 MINUTE alternate raising your heels up and down at a controlled pace. Go straight into 30 SECONDS of alternating forefoot raises (lifting your toes and ball of your foot up and down). Repeat 3 times for each.”
THE LEG REVITALIZER
“Another one to get the blood pumping and also to keep body-and-mind connection firing. Remove your shoes, start with both feet flat on the floor. For 1 MINUTE alternate raising your heels up and down at a controlled pace. Go straight into 30 SECONDS of alternating forefoot raises (lifting your toes and ball of your foot up and down). Repeat 3 times for each.”
THE SITTING DOWN INNER THIGH STRETCH
“Get into your adductors as you give your spine a probably much needed straighten. Sit very tall and upright. Extend one leg out to the side as far as you can. Once you feel the inner thigh stretch sit even taller and roll onto your pubis bone as much as possible. Hold the stretch here and breathe into it.”
THE SEATED PIGEON STRETCH
“It’s a quick and subtle way to open your hips and stretch your glutes if you’ve been sitting for a bit too long in front of that spreadsheet. Lift your foot and place it onto your opposite knee, flex the toes and gently push down on your top knee. If you have the flexibility, bend your torso forward to go deeper into the stretch. Hold it here and breathe into the move, going deeper on the exhale if you can.”
THE BACK OF THE LEG STRETCH
“One for the back of the legs but be sure to remove shoes, especially if you’re in high heels! Extend one leg out in front of you as long you can, grounding your heel into the floor. Push your energy downwards through your heel and slowly, with a long straight back, hinge your torso forward. Stop when you feel the deep stretch running all the way from behind your ankle up your leg and into your hamstring.”
