Cactus Stretch |
Chiropractor Cranston RI
The Cactus Stretch helps lengthen your body, open your chest, and enhance your posture in about 20 minutes. It also improves shoulder and upper arm mobility.
Why 20 Minutes? That's the time needed for your muscles, tendons, and ligaments to truly elongate. Think of your tendons like rubber bands; stretch them for less than 20 minutes, and they'll bounce back. A longer stretch prevents retightening.
You can pass the time by listening to music or a podcast. It's a fun way to keep your mind engaged while your body stretches.
How to Do the Cactus Stretch in Cranston RI
Step 1: Lie on your back with knees bent. Use a pillow under your head and neck for support to avoid any pinching.
Step 2: Lift your arms, bending your elbows at 90 degrees, hands pointing upwards. Pull your navel towards your spine to flatten your back against the floor.
Step 3: For 20 minutes, concentrate on relaxing the muscles in your back, shoulders, and chest. Inhale and exhale slowly.
NOTE: If your arms tire, it's okay; just rest them by your side with hands folded over your belly. Return to the cactus position when you're ready. Keep repeating as needed.
Step 4: Once your time is up, gently lower your arms to your sides.
Step 5: Before standing up, turn over and perform the Bird Dog Exercise several times to help with proper alignment.
Just a few sessions of this stretch can significantly improve your posture and mobility.
Discontinue if you experience any pain.