Stretch the Stress Away

Viking Gymnastics & Dance classes have resumed and we love seeing our students back in person! This year has started differently for many of our students as they are returning to their school classrooms virtually. In order to alleviate aches and pains caused by sitting in front of a screen for an extended period of time, it is important to stretch out your neck, shoulders, back, and legs. Practice the following list of kid-friendly stretches to keep feeling your best at home!

Side-to-Side Neck Tilts

Side-to-side neck tilts are a go-to when you spend a lot of time looking down at your phone or computer. These tilts are more effective at relieving neck strain than circling your head.

This stretch can be accomplished sitting in a chair or standing. Start by making sure your shoulders are pressing away from your ears, and both your neck and back are straight. Tilt your head by slowly moving your right ear towards your right shoulder. Once you feel a nice stretch, switch to the other direction with your left ear slowly moving towards your left shoulder. Make sure to prevent your head from rotating while tilting. Repeat this 4-5 times in each direction.

Shoulder Shrugs

Shoulder shrugs target the trapezius muscles located one each side of your neck. These control shoulder blade, neck, and upper back movement!

This stretch can be done sitting in a chair or standing. Just as you did for side-to-side neck tilts, make sure you begin by pressing your shoulders away from your ears, and keep both your neck and back straight. Lift your shoulders up to your ears as high as you can. Try to go slowly and hold your shoulders in the shrugged position for 5 seconds. Lower and squeeze your shoulders down towards the floor. While performing this stretching exercise, inhale as you lift and exhale as you lower. Repeat this 3-4 times.

Child’s Pose

Child’s pose works as both a stretching and resting position! This stretches lower back muscles, thighs, and helps relax the body and mind.

Start this pose by placing your hands and knees on the floor. Keeping your knees and thighs together, rest your buttocks on your heels. Lengthen your spine while bending over your thighs, resting your heart and chest on top of your legs. Extend your arms long in front of you with your palms facing down, pressing against the floor slightly to keep your buttocks down on your heels. Inhale and exhale in the stretch, letting your torso fall lower and your back widen with each exhale. Remain in this pose up to 1 minute and bring your torso back upright by walking your hands off of the floor to end the stretch.

Downward Dog

This yoga pose is extremely versatile for those who practice it. Downward Dog stretches your spine, hips, hamstrings, and calves while using arm and leg muscles to stabilize joints. The stretch also opens your chest and shoulders!

On a floor, begin in Child’s Pose and begin by curling your toes under so you can start to lift yourself on to your feet and hands. Lift your hips upwards while straightening your arms and legs. As you rise into the position, keep your hands parallel shoulder-width apart and your feet parallel hip-width apart. Press the tops of your thighs up and back while grounding your full feet into the floor. Try to keep your ears in line with your upper arms to keep your neck elongated. Inhale and exhale in this pose for about 30 seconds, return to Child’s Pose to finish the stretch.

Cobra

Cobra pose stretches the abdomen, chest, and shoulders. This pose is named after a snake that raises its head and spreads its neck, the cobra snake!

Lay on your belly with the tops of your feet on the ground to start this pose. Press your hands on the floor under your shoulders with your elbows hugging back to the sides of your body. Inhale and straighten your arms as you lift your chest off of the floor. Keeping your shoulders down and gaze forward, try to stretch your back evenly while avoiding pushing your front ribs forward as this can harden the lower back. Exhale as you gently lower yourself back into the ground. This stretch can be held 30 seconds to 1 minute.

Cat-Cow

This is a yoga flow and is also called Chakravakasana. Cat-Cow can help improve posture, balance, and relieve back pain! For a little extra help with relaxation, try to focus on your breath as you move through these poses.

Start this stretch on your hands and knees, keeping your back flat like a table. Inhale and press your chest forward, lift your head, and let your stomach sink towards the ground for cow pose. Be sure to relax your shoulders and keep your eyes focused straight ahead. From this position, exhale as you round your spine, tuck your tailbone, and lower the crown of your head towards the floor for cat pose. Continue to breathe as you shift between cat and cow poses for about 30 seconds to 1 minute.

Take the time to take care of yourself and your body by incorporating these stretches into your daily routine! If you want an extra challenge to build your strength, check out these exercises. Happy stretching!