By Thomas King, MSc, CSCS, CEP

With the COVID-19 related mandates, more and more of us are now working from home. In many cases, our at home set-ups for work may not be ideal (I know mine isn’t). You may be lucky enough to have a home office with a decent set-up but many others are likely working from the kitchen table or the living room couch.

These work set-ups are not optimal and make flexibility even more important during this time if you want to avoid a bad back or a stiff neck. Still going into work with your normal set-up? These stretches can benefit you as well.

Stretch 1: Kneeling Hip Flexor Stretch With Opposite Side Reach

  1. Assume a “half” kneeling position with one foot forward and one knee on the floor. Place a cushion under the knee on the floor for added comfort.
  2. Tuck your hips posteriorly and engage the abs while simultaneously engaging the glute muscle on the same side as that which is on the floor.
  3. Reach upwards and away with the same arm as the kneeling side.
  4. Hold for 20 seconds and switch sides. Repeat 3 times.
Kneeling Hip Flexor Stretch Front View
Kneeling Hip Flexor Stretch Side View

Stretch 2: Wall Hamstring Stretch

  1. Lie on the floor next to a door that will allow the necessary space to perform the stretch (See picture).
  2. Lift one leg against the doorframe and attempt to get it as flat to the frame as possible.While doing this, keep your back and neck flat to the ground. Do not let your hips rise from the floor.
  3. Hold for 20 seconds and switch sides. Repeat 3 times.
Wall Hamstring Stretch

Stretch 3: Wall Corner Chest Stretch

  1. Find a corner in the wall of your house with enough space to work in (See picture).
  2. Hold both arms up with your shoulders and elbows both at 90-degree angles.
  3. Allow yourself to “sink” into the wall until you feel a stretch in your chest.
  4. Hold for 20 seconds, rest and repeat 3 times.
Wall Corner Chest Stretch

Stretch 4: Spider-Man with Chest Opening

  1. Take a push-up position on the floor.
  2. Bring one foot up and to the outside of you hand. Only go as far as you can while keeping the foot flat.
  3. While holding this position, take the same-sided arm and reach upwards opening up the chest.
  4. Hold for 20 seconds and switch sides. Repeat 3 times.
Spider-Man Stretch Front View
Spider-Man Stretch Side View

Stretch 5: Cat/Cow  

  1. Assume an all fours kneeling position on the floor.
  2. For the “cat” position, tilt the hips anteriorly while pushing the bellybutton as close to the floor as possible. Hold for 5 seconds.
  3. For the “cow” position, push the center of your chest as high as possible while allowing the hips to tuck into a posterior tilt. Hold for 5 seconds.
  4. Alternate between positions for 6-8 Rounds
“Cow” Position
“Cat” Position

Try this stretching routine once or (if you are feeling stiff) twice per day over the next couple of weeks. Trust me, your body will thank you for it!

~Thomas 🏋️‍♀️

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A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

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