Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
Woman stretching arms overhead
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.
death of the walk-in
The Latest
Published Wednesday May 20, 2020 by Sara Lesher

When Salons Near Me Reopen: What To Expect From The First Visit Back

Beauty
Salon

Times are strange right now, as you all know. We’ve all heard the phrase “new normal” about a million times already, and all the while, things are still changing every day. If you asked me a few months ago what I’d be writing about right now, I would never have guessed I’d be interviewing someone about what it’s like to get a haircut

Nonetheless, we’re all doing our best to band together and help each other out right now. You may have noticed salons and spas offering messages of support, video tutorials for DIY beauty, and now, waitlists and announcements of reopening their doors. But as we all know, this isn’t the “old normal” anymore, and there will be changes. 

Here’s what you can expect to be different when you finally head back into the salon or spa:


Going the distance

As salons and spas begin to reopen, they’ll likely have to make changes due to new social distancing requirements. When you enter the space, you’ll probably see a complete rearrangement. Stations will be separated by at least six feet, and some might even be removed to allow for more space. Salons that don’t have that much space to spare are putting in temporary walls or partitions. 

On top of that, there may be fewer appointments scheduled at the same time (and definitely no walk-ins) to limit the number of people in the building. Say goodbye to waiting rooms and lobbies—you’ll likely be asked to wait outside or in your car until the exact start time of your appointment to prevent too many people crowding the front.


Keeping it clean

In addition to their increase in space, salons and spas will likely up their cleaning standards and procedures. We surveyed active consumers on the Mindbody app and learned that among the many changes beauty and wellness businesses can make upon reopening, following rigorous sanitization guidelines is the most important. You’ll probably see social posts or confirmation emails that outline new cleaning protocols, and you may notice some signage hanging around the building to reassure that the areas have been disinfected. Employees, and even guests, will be wearing masks and/or gloves, and you may even get a spritz of hand sanitizer at the door. According to Salon 124 Group, getting these supplies is turning out to be one of the largest obstacles for reopening.

In between each appointment, they’ll thoroughly disinfect the area before the next client arrives. Not only that, but each time you move to a new station (like from shampoo to haircut), they may also wipe down the station as soon as you get up to make sure it’s clean for the next guest. 
 

literally check ourselves out

Checking yourself out 

After a good haircut, we all want to check ourselves out. And now that we’re all more cautious of germs and bacteria, we also want to literally check ourselves out at the end of our appointments. Out of the various fitness, beauty, and wellness businesses on our platform, consumers feel most comfortable returning to hair salons, and 62.7% said hair cutting, coloring, styling, barbering, or blow-drying would be the first beauty service they book once restrictions are lifted. An extra, important layer of comfort can be added in the form of contactless payments.

Many salons and spas will likely be incorporating some sort of contactless checkout process to limit touch points. They may end up taking your payment information at check-in via text and removing the front desk, so you don’t have to interact with another person face-to-face.


Switching it up

All-in-all, you can expect changes—and lots of them. Whether it’s increased retail offerings, curbside pickups, virtual consultations, at-home appointments, or video tutorials, many salons and spas are getting creative with how they offer support to their clients. Above all, they want to help us feel beautiful, confident, and somewhat normal during this time—and for that, we’re so thankful.


Want to hear about a real salon experience firsthand? One of our own got her hair done at a reopened salon in Georgia—here’s how it went.

Are you a salon owner yourself? Check out the Reboot Kit for Salons, Spas, & Wellness Businesses for extensive info and advice on how to prepare for reopening.



MINDBODY. “COVID-19 APP USER SURVEY #5.” MAY 2020.
Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s Marketing Content Associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).