DOLCE DIET LIFESTYLE:
Rest Day Stretch Routine
This is a simple routine to do after long periods of sitting or just to help you become more relaxed. Stretches should be held for 20-30 seconds. Never bounce, jerk or force your body into position. Your movement should always be smooth.
Abdomen Stretch
This stretch focuses on stretching the muscles in your abdomen. Lie flat on the floor face down. Place your hands palm down on the ground in line with your shoulders. Straighten your arms, lifting the top half of your body up and keeping your head aligned with your spine.
Supine Stretch
This stretch focuses on your lower back. Lie flat on your back with your knees bent and feet against the floor. Lift your knees up and hug them towards yourself. Link your hands behind your thighs to pull your knees towards yourself. Hold for 30 seconds, then release and repeat.
Supine Hamstring Stretch
Lie flat on your back with your knees bent and your feet on the floor. Lift one leg into the air, keeping your leg straight but slightly bent at the knee. Put your hand around your leg and pull it towards your chest. Hold for a count of 30, then release and repeat.
Kneeling Reach
This stretch focuses on your shoulders. Kneel down on the floor and extend your arms forward. Stretch your buttocks towards your heels while keeping your arms extended in front of you. Keep this position for 15 seconds, then release and repeat.
Deltoid Stretch
Lie flat on your back with your knees bent and your feet on the floor. Keep your arm straight and bend it over your left shoulder. Place your right hand on your left elbow to help pull your arm over. Hold the position and then release. Perform the same exercise with your other arm.
Lower Spine Stretch
This exercise focuses on opening the lower spine. Lie flat on your back with your knees bent and your feet on the floor. Lift your buttocks of the floor. Roll your back down, slowly placing each part of your back on the floor.
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