Health Information
5 Stretching Exercises After Spring Cleaning
5 Stretching Exercises After Spring Cleaning (by Sportsperformance Physiotherapy)
After house cleaning, it's frustrating if you suffer from muscle and joint pain. Try these 5 stretching exercises that take 3-5 minutes after cleaning to properly stretch your entire body and avoid the discomfort of post-cleaning syndrome.
5 Stretching Exercises After Spring Cleaning
Triceps Stretch
1. Stand upright and raise your left arm high; bend your elbow and try to reach your back, hold on to your left elbow with your right hand, and apply gentle pressure backwards.
2. Hold for 30-60 seconds and repeat 3 - 4 times, alternating between hands.
Anterior Deltoid Stretch
1. Stand or sit upright. Interlace your fingers behind your back. Pull your shoulders back without shrugging.
2. Hold for 30-60 seconds, feel the upper body stretch upward and backwards.
Lat (Latissimus Dorsi) Stretch
1. Start in a crawling position.
2. Sit your buttocks on top of your ankles.
3. Stretch out both arms, inhale and place them in front of you as far away as possible.
4. Keep your lower back rounded. Root your forehead lightly to the floor. If it is not comfortable to place the forehead on the floor, rest it on a block or two stacked fists.
5. Hold for 30 seconds.
Calf (Gastrocnemius) Stretch
1. Place your hands on the wall (or any flat surface) for support and step one foot back into a mini lunge.
2. Bend your front leg around 90 degrees and keep your back leg straight. Lean forward (without rounding the back).
3. Keep your back heel down so it's flat on the ground. Hold for 30-60 seconds. Switch legs and repeat 3 times.
Quadriceps Stretch
1. Stand upright, maintain balance, grab right foot with right hand, knee pointing downward.
2. Hold for 30-60 seconds and repeat 3 times, alternating between legs.
Further reading: