stretching Archives - LUX & LUSH Thu, 20 Apr 2023 13:02:55 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 3 Stretches to Relieve Stress https://luxandlush.com/3-stretches-to-soothe-stress/ Sun, 23 Apr 2023 08:41:00 +0000 https://luxandlush.com/?p=1737 Stress is one thing they didn’t warn us about in school. And yet, the emotion can be triggered by a plethora of things! If you find yourself stressing out and want to soothe your soul, stretching is a great way to do it. Simple and quick, it facilitates breathing, keeps your muscles supple, and gives […]

The post 3 Stretches to Relieve Stress appeared first on LUX & LUSH.

]]> Stress is one thing they didn’t warn us about in school. And yet, the emotion can be triggered by a plethora of things! If you find yourself stressing out and want to soothe your soul, stretching is a great way to do it. Simple and quick, it facilitates breathing, keeps your muscles supple, and gives you a minute to unwind. Plus, have we mentioned just how good it feels?!

Double Knee to Chest Stretch

If you’re experiencing tension in your lower back, this stretch is ideal for releasing it. Begin by lying on your back with your knees bent, feet flat on the floor, and arms at your side. With your hands either behind your thighs or slightly below your kneecaps, slowly bring both knees to your chest and hold them there for around 20-30 seconds. Try rocking your hips from side to side to massage your lower back. Repeat this stretch two or three times.

Lying-Down Pectoral Stretch

Back and shoulders bothering you? Here’s how to realign them. Lay down on a mat on a foam roller that lines up with the back of your head down to your tailbone. Keep your knees bents and place your feet flat on the ground. Bring your palms together in front of your chest, then slowly open your arms out to the side like the letter “T”, allowing your hands to fall to the ground. Hold for three seconds and repeat three times.

Child’s Pose

A yoga favorite, this stretch relaxes the low back, arms, and shoulders. Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips. Walk your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend out in front of you. Hold for 20 to 30 seconds.

The post 3 Stretches to Relieve Stress appeared first on LUX & LUSH.

]]> 3 Stretches to Try if You’re Struggling With Sciatica https://luxandlush.com/3-stretches-to-try-if-youre-struggling-with-sciatica/ Wed, 15 Mar 2023 08:39:00 +0000 https://luxandlush.com/?p=4012 Too much of anything is never a good thing, and that includes sitting. If your job involves you perched behind a desk for most of the day, you might be familiar with a pain shooting down the back of your leg. That, dear friends, is sciatica.  Caused by pressure on the sciatic nerve which runs […]

The post 3 Stretches to Try if You’re Struggling With Sciatica appeared first on LUX & LUSH.

]]> Too much of anything is never a good thing, and that includes sitting. If your job involves you perched behind a desk for most of the day, you might be familiar with a pain shooting down the back of your leg. That, dear friends, is sciatica. 

Caused by pressure on the sciatic nerve which runs from your lower back and all the way down your legs, the sensation can also result in numbness. Suffice it to say, it’s not the most comfortable condition. If sciatica is stressing you out, try some of these stretches. 

Cobra Stretch

  1. Lie on your stomach with your hands under your shoulders and your elbows tucked in close to your body.
  2. Inhale as you press into your palms. Slowly extend your arms as you lift your head, chest, and shoulders. Keep your elbows slightly bent and your chin lifted at all times.
  3. Tighten the muscles in your core and thighs.
  4. Hold for 30 seconds before lowering yourself slowly. That’s one rep.

Glute Bridge

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Allow your arms to rest straight at your sides, you’re your palms facing down.
  2. Tighten your core, drawing in your belly button toward your spine.
  3. Press your arms into the floor and push through your heels to raise your hips toward the ceiling. Your body should form a straight line from head to knees, with minimal arching in the lower back. Squeeze your glutes while doing so. 
  4. Hold the position for 5 to 30 seconds, and then slowly lower back down. That’s one rep.

Bird-Dog

  1. Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
  2. Engage your core by drawing in your belly button toward your spine. Look straight ahead and down slightly to avoid putting stress on your neck. 
  3. Lift your left arm straight out in front of you and extend your right leg straight behind you. You can either do this at the same time, or one at a time if that’s easier. Make sure that the stretched-out limbs are in a straight line with your back.
  4. Pause for a few seconds, and then lower your hand and leg. Check that your back is still straight. 
  5. Repeat on the other side with the other leg and arm. That counts as one rep.

The post 3 Stretches to Try if You’re Struggling With Sciatica appeared first on LUX & LUSH.

]]> Increase Your Flexibility With These Stretches https://luxandlush.com/increase-your-flexibility-with-these-stretches/ Thu, 08 Sep 2022 16:40:00 +0000 https://luxandlush.com/?p=2288 We’re all guilty of sitting at our desks too much. While it may work for our bank balances, it’s not as great for our bodies. Continuously sitting in the same position—and looking down at the screen—can leave muscles feeling tight, which is the opposite of what we want. Here are four stretches to ease up.   […]

The post Increase Your Flexibility With These Stretches appeared first on LUX & LUSH.

]]> We’re all guilty of sitting at our desks too much. While it may work for our bank balances, it’s not as great for our bodies. Continuously sitting in the same position—and looking down at the screen—can leave muscles feeling tight, which is the opposite of what we want. Here are four stretches to ease up.  

Neck and Spine

This one can actually be performed at your desk as long as you keep your hips and pelvis facing forward and don’t move your lower body. But definitely get on the floor, if you can. Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but that can be limited if there is a lot of tension in your neck. Do the stretch a few times a day to loosen up.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. Touching elbows is what we’re aiming for. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture straight.

Hips

Lie on your back, with your left foot on the ground and right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You want to feel tension on the outside of your right hip, but not pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start, then work towards reaching your toes.

The post Increase Your Flexibility With These Stretches appeared first on LUX & LUSH.

]]> ersion="1.0" encoding="UTF-8"?> stretching Archives - LUX & LUSH Thu, 20 Apr 2023 13:02:55 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 3 Stretches to Relieve Stress https://luxandlush.com/3-stretches-to-soothe-stress/ Sun, 23 Apr 2023 08:41:00 +0000 https://luxandlush.com/?p=1737 Stress is one thing they didn’t warn us about in school. And yet, the emotion can be triggered by a plethora of things! If you find yourself stressing out and want to soothe your soul, stretching is a great way to do it. Simple and quick, it facilitates breathing, keeps your muscles supple, and gives […]

The post 3 Stretches to Relieve Stress appeared first on LUX & LUSH.

]]> Stress is one thing they didn’t warn us about in school. And yet, the emotion can be triggered by a plethora of things! If you find yourself stressing out and want to soothe your soul, stretching is a great way to do it. Simple and quick, it facilitates breathing, keeps your muscles supple, and gives you a minute to unwind. Plus, have we mentioned just how good it feels?!

Double Knee to Chest Stretch

If you’re experiencing tension in your lower back, this stretch is ideal for releasing it. Begin by lying on your back with your knees bent, feet flat on the floor, and arms at your side. With your hands either behind your thighs or slightly below your kneecaps, slowly bring both knees to your chest and hold them there for around 20-30 seconds. Try rocking your hips from side to side to massage your lower back. Repeat this stretch two or three times.

Lying-Down Pectoral Stretch

Back and shoulders bothering you? Here’s how to realign them. Lay down on a mat on a foam roller that lines up with the back of your head down to your tailbone. Keep your knees bents and place your feet flat on the ground. Bring your palms together in front of your chest, then slowly open your arms out to the side like the letter “T”, allowing your hands to fall to the ground. Hold for three seconds and repeat three times.

Child’s Pose

A yoga favorite, this stretch relaxes the low back, arms, and shoulders. Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips. Walk your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend out in front of you. Hold for 20 to 30 seconds.

The post 3 Stretches to Relieve Stress appeared first on LUX & LUSH.

]]> 3 Stretches to Try if You’re Struggling With Sciatica https://luxandlush.com/3-stretches-to-try-if-youre-struggling-with-sciatica/ Wed, 15 Mar 2023 08:39:00 +0000 https://luxandlush.com/?p=4012 Too much of anything is never a good thing, and that includes sitting. If your job involves you perched behind a desk for most of the day, you might be familiar with a pain shooting down the back of your leg. That, dear friends, is sciatica.  Caused by pressure on the sciatic nerve which runs […]

The post 3 Stretches to Try if You’re Struggling With Sciatica appeared first on LUX & LUSH.

]]> Too much of anything is never a good thing, and that includes sitting. If your job involves you perched behind a desk for most of the day, you might be familiar with a pain shooting down the back of your leg. That, dear friends, is sciatica. 

Caused by pressure on the sciatic nerve which runs from your lower back and all the way down your legs, the sensation can also result in numbness. Suffice it to say, it’s not the most comfortable condition. If sciatica is stressing you out, try some of these stretches. 

Cobra Stretch

  1. Lie on your stomach with your hands under your shoulders and your elbows tucked in close to your body.
  2. Inhale as you press into your palms. Slowly extend your arms as you lift your head, chest, and shoulders. Keep your elbows slightly bent and your chin lifted at all times.
  3. Tighten the muscles in your core and thighs.
  4. Hold for 30 seconds before lowering yourself slowly. That’s one rep.

Glute Bridge

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Allow your arms to rest straight at your sides, you’re your palms facing down.
  2. Tighten your core, drawing in your belly button toward your spine.
  3. Press your arms into the floor and push through your heels to raise your hips toward the ceiling. Your body should form a straight line from head to knees, with minimal arching in the lower back. Squeeze your glutes while doing so. 
  4. Hold the position for 5 to 30 seconds, and then slowly lower back down. That’s one rep.

Bird-Dog

  1. Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
  2. Engage your core by drawing in your belly button toward your spine. Look straight ahead and down slightly to avoid putting stress on your neck. 
  3. Lift your left arm straight out in front of you and extend your right leg straight behind you. You can either do this at the same time, or one at a time if that’s easier. Make sure that the stretched-out limbs are in a straight line with your back.
  4. Pause for a few seconds, and then lower your hand and leg. Check that your back is still straight. 
  5. Repeat on the other side with the other leg and arm. That counts as one rep.

The post 3 Stretches to Try if You’re Struggling With Sciatica appeared first on LUX & LUSH.

]]> Increase Your Flexibility With These Stretches https://luxandlush.com/increase-your-flexibility-with-these-stretches/ Thu, 08 Sep 2022 16:40:00 +0000 https://luxandlush.com/?p=2288 We’re all guilty of sitting at our desks too much. While it may work for our bank balances, it’s not as great for our bodies. Continuously sitting in the same position—and looking down at the screen—can leave muscles feeling tight, which is the opposite of what we want. Here are four stretches to ease up.   […]

The post Increase Your Flexibility With These Stretches appeared first on LUX & LUSH.

]]> We’re all guilty of sitting at our desks too much. While it may work for our bank balances, it’s not as great for our bodies. Continuously sitting in the same position—and looking down at the screen—can leave muscles feeling tight, which is the opposite of what we want. Here are four stretches to ease up.  

Neck and Spine

This one can actually be performed at your desk as long as you keep your hips and pelvis facing forward and don’t move your lower body. But definitely get on the floor, if you can. Sit cross-legged and slowly rotate to one side to look behind you. You should be able to see 180 degrees, but that can be limited if there is a lot of tension in your neck. Do the stretch a few times a day to loosen up.

Shoulders

Start by standing with your feet together and your arms down by your side. Then, bring your hands behind your back and aim to grab the opposite forearm. Touching elbows is what we’re aiming for. Try broadening your chest as you perform the stretch, or pushing your chest forward while keeping your abs tight and posture straight.

Hips

Lie on your back, with your left foot on the ground and right ankle resting gently on top of your left knee. Lift the left leg up off the ground and try to reach for your hamstring or shin, bringing it in closer to your chest. You want to feel tension on the outside of your right hip, but not pain. 

Hamstrings

Lie on your back with your legs straight out. Lift one leg up into the air, then see how far you can reach up your leg while keeping your back and head on the floor. Being able to touch your shins is a good start, then work towards reaching your toes.

The post Increase Your Flexibility With These Stretches appeared first on LUX & LUSH.

]]>