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 🏋️‍♀️

Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.

St. John's Fitness Coach

Find out more HERE.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

As Seen On: