Hello Friends!

A huge sigh of relief today as I hit print after rewriting my novel based on sage advice from an editor. I still like to work with a hardcopy for the final edit and then hand it off to a friend for their thoughts and recommendations.

I have been shackled to my desk for several months and noticed my posture paying the price for it. To counteract my sitting (the next smoking, they say), I doubled up on Pilates stretches. I usually take a break every hour to stretch my legs or do a few extension exercises for my back and hips, but if I’m in a groove, two hours can zip by without realizing it.

I imagine I’m not alone in this struggle, so I’m going to share a link to my Instagram account where I made videos of my favorite exercises. They are suitable for anyone that needs to reset their posture after sitting at a desk. I hope they will be useful tools in your fitness toolbox. As with any exercise, please make sure they are appropriate for your body before you try them.

First and foremost for me are my shoulders, so I have a foam roller handy and stand against a wall with my arms out to the sides like goal posts. Then I straighten my arms either along a foam roller or the wall. Remember to tighten your core to support your low back. https://www.instagram.com/p/C3-SnGWgt68/

Next, if I’m really tight in my shoulders I will do a pectoral stretch using a door frame. It’s a simple stretch with your arm in the goal post position again, then you use the door frame as leverage to stretch your arm gently backward. You can then move your arm higher or lower depending on where you need to stretch. https://www.instagram.com/p/C4A8MQog8ZK/

If you are able to lie on your stomach on a mat, then a swan dive or cobra is a wonderful way to stretch your back. Lie flat on your stomach with your legs comfortably shoulder width apart and hands by your shoulders. If you find you have tension in your neck, then place a small pillow under your forehead for support. Then press into your hands to extend your upper thoracic (upper back) as far as is comfortable for you, without elevating your shoulders near your ears. Think of your shoulders melting down your back with all your tension. Again, remember to pull your abdominals in to support your low back (lumbar spine). https://www.instagram.com/p/C4A9GnNAcdC/

Lastly, I stretch my hips and hamstrings with a single thigh stretch. Kneeling on a mat, in a staggered position with your right foot in front. Lean forward without your knee passing your toes to stretch your hip flexors (front of your hip). Then lean back and straighten your front leg as you flex your spine over your leg to stretch your hamstrings (back of the leg).

Let me know if you have favorite stretches that I can add to my repertoire. Wishing you all a productive month ahead!

Blessings,

Bree

P.S.

Anyone else have the experience of hitting print and then running into one challenge after another with their printer? Delay or divine intervention so we can celebrate the small victories? I chose to celebrate with a dear friend and then pause for a few days to let the dust settle before I dive back in. Psalm 46:10, “Be Still and know that I am God,” is a scripture that echos in my spirit more times than I’d like to admit. Work in progress … all … the … time.