Holiday Challenge Workout #4

Muscle-strengthening activities are an essential part of your movement routine. They can help make your everyday life a little easier while also contributing to your weekly physical activity goals. The weekly workouts are short and modifiable so you can modify them as needed to fit them to your activity level and goals. Check out our Holiday Challenge Workout Reminders for more recommendations and tips to make these workouts your own.

This week, we have a seated mobility workout! Though it might not be what you think of when we say “workout”, mobility is a great addition to your physical activity routine. Focusing on mobility could help you maintain or increase your range of motion when you engage in movement. Sitting for long periods of time can lead us to feel tight and mobility training can help us loosen up. Below is a seated mobility series you could do from your office or anywhere you have a chair.

Week #4: Seated Mobility

• Hold each of these positions for about 15 seconds, taking deep breaths as you move through and hold these positions. Aim to complete each movement 2-3 times.
• Start each movement in a tall, seated posture with shoulders back and down and a neutral head position.
• Stop at whatever range of motion you can achieve. Don’t force any movements!
• If you feel good in a movement and as you loosen up, take a deep breath in, and as you breathe out, try to extend the range of motion.

Neck Mobility

• Slowly drop your left ear to your left shoulder as far as is comfortable while keeping your shoulder down. You should feel a stretch through the right side of your neck. Reset slowly to your starting position and repeat on the other side.
• Tuck your chin towards your chest. You may feel a slight pull in the back of your neck, maybe even into your upper spine.
• Drop your head back as if you are trying to look backwards. You may also feel tension in the back of your neck in this movement.
• Keeping every other part of your body still, turn your head to the right as if you are trying to look over your shoulder. Reset slowly to your starting position and repeat on the other side.

Back Mobility

• Cross your arms and, keep your lower body still, cross your arms. Rotating through your back, turn your upper body to one side to whatever your range of motion allows. Gently return to your starting position and repeat on the other side.

Leg Mobility

• Move to sit a little closer to the front of your chair. Relax your arms down and hold the edge of your chair for support. Beginning with your feet planted on the floor and knees bent at 90 degrees, extend your left leg to as close to straight as you are able. Slowly lower your leg back down. Repeat on the right leg.
• Lift one leg slightly off the floor. Point your toes away from you then flex your toes and ankle back towards 90 degrees. Lower your leg back to the floor and repeat on the other side.
• Lift one leg slightly off the floor. Gently rotate clockwise through your ankle. Switch and rotate counterclockwise. Lower your leg back to the floor and repeat on the other side.

Check back next week for another workout and check out our other weekly workouts!

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