Simple Osteopath approved stretches

During this time of isolation, taking care of your physical and mental health has become more important than ever, and we are here to help you through, one day at a time. Our Osteopath Chantal has designed a range of full body, easy to follow stretches, to help you stay healthy and active at home.

Her gentle but effective exercises kindly demonstrated by Annie, will help to prevent stiffness throughout your body, especially if you are sitting still for long periods of time.

These stretches are suitable for all ages and abilities but will be particularly beneficial for: 

• Those with diabetes or cardiovascular disorders as it improves circulation and reduces the risk of blood clots 
• People working from home who may be seated for long periods 
• The older population to reduce the risk of falls by improving strength and coordination

Find our easy to follow video demonstrations below:

1.Neck and shoulder stretch 

• In a supportive chair, hold onto one side of the seat and gently lean your upper body in the opposite direction
• Feel the stretch down the side of the neck, shoulder and arm
• Breathe for 5-10 breaths. Repeat on the other side 

2. Upper back seated stretch 

• Interlace your fingers in front of your face and push your fingertips away from you
• Round into your spine as your shoulders travel towards your fingertips 
• Your lower back pulls towards the back of the room 
• Stay here for 5-10 breaths 

3. Lower back seated stretch 

• Start on your hands and knees with hands under shoulders and knees under hips
• Inhale and drop your belly down to lift your head, chest and tailbone 
• Exhale and round into your spine, push the floor away and bring your chin to your chest 
• Repeat for 5 repetitions 

4. Ankle seated stretch

• Extend one foot out in front of you whilst sitting in a chair 
• Draw 5 slow circles with your ankle in each direction
• Swap to the other ankle and repeat 

Whilst these stretches should be safe for everyone to practice at home, if you are in any sort of pain or discomfort, please get in touch with your Osteopath for a consultation. Your therapist at East Sussex Osteopaths will guide you through appropriate stretches according to your treatment plan, to support your recovery, promote health and prevent any risks of your symptoms reoccurring.

A huge thank you to Annie’s Yoga for these videos. If you would like more information about Annie please visit her website here. 

Stay safe, stay well and look after each other

* These videos are taken from our video page. Head here to find a more extensive selection of stretches.