Exercises

Stretching

Benefits of incorporating exercise

Incorporating even 5 minutes of exercise into your daily life has several benefits, including:

• improving mood
  
• boosting energy
• balancing emotions
• helping you think, learn, and problem-solve
• promoting better sleep
• managing and/or combating health conditions
• improve memory and reduce anxiety or depression
• reducing your risk of cognitive decline
• sparking your sex drive
• managing your weight
• strengthening your bones and muscles
• and having fun!
  

Stretching

5 Minutes

1. Runner’s Stretch - this is a great lower body stretch for the hamstrings and hip flexors. Tight hamstrings and hips can often be contributors for lower back pain. Lower back pain and lower body tightness can help people who sit for extended periods of time, like students. Muscles worked: hamstrings, hip flexors, low back, and calves.
   
2. Forward Fold - this stretch is another great stretch for after too much time spent sitting. This stretch engages the legs and hamstrings as well as releasing tension in the back and shoulders. Muscles worked: hamstrings, shoulders, back, and chest.
   
3. Seated Back Twist - this stretch helps increase flexibility and mobility as well as release any tension in the back. Muscles worked: spine, glutes low back.
   
4. Butterfly Stretch - this is a great opening stretch for your hips and thighs. Walking your hands forward increases this stretch and allows for a deeper stretch in the hips and back. Muscles worked: adductors, hip flexors, glutes, back.
   
5. Chest and Shoulder Stretch in Door - poor posture and hunching over for extended periods of time can cause problems including shoulder and back tension. Muscles worked: chest, anterior deltoid, biceps.
   

Stretching

10 Minutes

1. Chest Opener - this stretch targets the chest and shoulders to help with opening the chest and releasing tension in the back, shoulders, and chest. Hands behind your back, push your chest out.
   
2. Glute Bridge - after a long day of sitting, the glute bridge stretch can be beneficial for stretching your quads, glutes, and core. Laying on your back with your knees bent, push your back towards the sky.
   
3. Figure-Four Stretch - this stretch can be beneficial for working your glutes and hip flexors to support lower back release and decrease tension. Laying on your back, cross one ankle over a bent knee, pull your bent leg towards your chest.
   
4. Seated Forward Split Stretch - stretches hip extenders, adductors, lower back muscles, and shoulders. Seated with your legs open, bend forward at the waist, towards the floor.
   
5. Leg Pull - targeting hamstrings and glutes, this stretch helps release tension in the lower back and leg muscles. Laying on your back, one leg bent, other straight, pull your straight leg towards your chest.
   
6. Calf Stretch - stretching calves and hamstrings. In a criss-cross seat, extend one leg out to the side. Stretch your arm towards you toes to deepen the stretch.
   

exercises

5 Minutes

1. Hip Bridge - this is an especially great move for people who sit for long periods of time that works the hamstrings and glutes. Laying on your back with your knees bent, push your back towards the sky, up and down.
2. Alternating Reverse Lunge - this knee-friendly lunge variation works the quads and glutes whole stabilizing and supporting the knee joint. Starting in a standing position, either step forward or backward, and bend towards the floor.
3. Push-Up - push-ups work great as a multi-tool for working your muscles. Push-ups work your arms, chest, core, and shoulders all at once. You can also modify this move by dropping your knees. Starting in a plank, pulse your chest up and down using your biceps.
4. Plank - planks work on your core/abs and lower back while helping stabilize the pelvis. You can also modify this move to make it more challenging by doing the side plank variation. On all fours, extend your legs back straight, and hold.

exercises

10 Minutes - perform circuit once,

1 minute per each side

1. Alternating squats and squat jumps - two regular squats, then two squat jumps.
2. Lunges - Step forward into a lunge with the right foot, then step back and lunge forward with the left foot.
   
3. Bear crawls with push-ups (modified burpee) - To bear crawl, squat to the floor and walk the hands out to a plank position. Do a push-up, on knees or toes, walk the hands back and stand up.
   
4. One leg lift - To do a one-leg lift, begin with your weight on the right leg and arms straight up. Tip at the hips to bring the torso parallel to the floor while lifting the left leg straight up. Lower the left leg and repeat for 30 seconds and switch sides.
   
5. Wall sit with knee lifts - Sit against the wall, knees at 90-degree angles, weight in the heels. Holding the wall sit position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot, staying in your squat.
   
6. Dips - Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a triceps dip.
   
7. Burpees - To begin the burpee, squat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired.
   
8. Triceps push-ups with side planks - Begin in a push-up position, with the hands close together. As you push up, rotate to the left, taking the right arm straight up in a side plank.
   
9. Bridge with leg drops - In a basic bridge position, straighten the right leg and drop it out to the side a few inches.
   

exercises

30 Minutes - 45 seconds of work, 15 seconds of rest

1. Jump lunges - beginning in a lunge position, push off both legs into the air while switching legs (i.e. landing with the opposite leg forward).
   
2. Push ups - beginning in a plank position, bend your arms and press your chest towards the ground.
   
3. Forearm plank - this a modified version of a plank, instead of keeping your arms straight, rest on your elbows and forearms.
4. Jump squat - beginning in a traditional squat position, as you straighten, jump and land back in a squat.
5. Bear hold shoulder tap - In tabletop position, lift your knees 2-3 inches above the ground while engaging your core. Lift one arm up and tap the alternating shoulder, while keeping the rest of your body still.
6. Bird dog with 3-sec hold - In tabletop position on all fours, reach one arm to the wall while lifting the alternating leg back in the opposite direction. Hold for 3 seconds before moving to the opposing arm and leg.
7. High knees - begin standing, lift up your left knee to your chest. Switch to lift your right knee to your chest.
8. Single leg hip bridge - this modified hip bridge allows you to work your core and thighs. Lying on your back, extend one leg straight and pulse up and down on your other leg.
9. Mountain climbers - on all fours or lying on your back, pull your knees to your chest.