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Stretching tips yoga
Wellness
Published Wednesday Aug 14, 2019 by Amber Scriven

Here’s How to Stretch If You Sit All Day

Yoga
Fitness

When we sit at a desk, in a car, on a plane, or even at home in the same position for most of the day, we begin to tighten up in specific areas of the body—including the upper and lower back, hips, hamstrings, and neck. This leaves us feeling stiff and immobile, which can make us lethargic and unenergetic. Prevent this cycle by adding some of these yoga stretches into your afternoon routine. 

 

Peddler's Posture

This stretch is perfect for refreshing your mindset because it turns you upside down, but it’s also a delicious low back and hip stretch. On top of that, it’ll reverse that desk hunch as it opens the chest.

Peddler's Posture can be done seated in your office chair, or standing with your knees bent. Try clasping your hands behind your low back and fold forward from your hips. Keep your knees bent to protect your hamstrings and back. If you are standing, you can straighten one leg at a time to add in a little hamstring stretch. Let your arms reach up towards the sky and drop your head completely.  

 
Pigeons on Bridges 

This is a combination of two yoga postures blended into one rescue remedy for tight hips and low backs.

From reclined on your back, cross one ankle over the opposite knee and flex that foot (press your toes back towards your ankle). Plant your weight into the foot that is still on the floor and lift your hips up to the sky. You can keep your arms wide for stability, or begin walking the hands towards each other to take the backbend deeper, stretch the neck, and obtain a chest opening experience. 

 
Half Lord of the Fishes

Twisting invigorates the blood and lymph which can get a little stagnant when we are stationary for long periods of time. It also massages the spine and encourages digestive health. 

From your chair, driver's seat or sitting on the floor, move one hand to the outside of the opposite leg. Keep your hips square—if you’re sitting this means both butt cheeks are on the seat and if you’re standing both hip points will be facing forward evenly. Gently twist from your rib cage. 

 
Windmills

These side stretches are done sitting down or standing up. They will open your diaphragm and stretch your ribs, spine, arms, shoulder—and if you’re standing, your hip, too!

You can get the most out of this cliche move by making sure both your hips are firmly planted in your seat or stay level and square if you’re standing (use a mirror if you’re unsure). Then raise your arms up and catch one wrist. Now, pull your arm over to one side and take a long inhale, pressing our ribs out to the side. To go deeper, push heavily into the heel on the same side as the arm you are pulling on.


Try these mini maneuvers throughout your day to reverse that stagnant feeling and to help you feel more limber!
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.
Prenatal Fitness - MINDBODY
Fitness
Published Wednesday Sep 11, 2019 by Whitney English

The Do’s and Don’ts of Prenatal Fitness 

Yoga
Pilates
Barre
Strength Training
Cardio
Expert Advice

For many pregnant women, exercise can take a backseat. I get it. You’re exhausted and uncomfortable—slipping into a pair of tight leggings and sweating your booty off doesn’t exactly sound like a great way to reduce your discomfort.
 
While working out may sound like the last thing you want to do when you’re carrying another human inside of you, engaging in regular, low-impact activities during pregnancy is extremely beneficial to both you and your baby. In fact, some studies show that prenatal exercise may help to reduce aches and pains, improve sleep, and boost mood. But figuring out which exercises are safe for you and your baby can be confusing. If you Google prenatal exercise, you’ll find a wide range of conflicting opinions on what moms-to-be should and shouldn’t do.
 
As a dietitian, a Certified Personal Trainer, and a mom to a 16-month old, exercise has always been a priority for me. During my pregnancy, I was determined to continue my regular routine as long as possible, so I spent a ton of time researching and speaking to experts to learn the best practices for exercise during pregnancy. Here is my list of do’s and don’ts when it comes to prenatal fitness, no matter where you are when it comes to motherhood. 
 

Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

1
Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

2
Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

3
Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

4
Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

5
Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

Whitney English - MINDBODY
Written by
Whitney English
Registered Dietitian Nutritionist
About the author
A former journalist and entertainment reporter in Los Angeles, Whitney English found her passion in wellness and nutrition. Tired of the quick fix promises she encountered in Hollywood, she became a Registered Dietitian Nutritionist and Certified Personal Trainer, making it her mission to research health trends to help determine the best ways to eat, move, and live for long-lasting health.