Stretchbit

26/10/2021

24/05/2021

No more tiredness from standing in front of the computer. Try one of these 3 ideas for easy office exercises ⤵️

🤸🏼‍♀️ Take short breaks while working.

Get up from the computer, get out into the fresh air, take a walk around the office building, home yard, etc.

A break from the screen will help not only your body but also your mind.

It will give you time to rest and recharge your mind for the rest of the working day.

⚽ Sit on a fitness ball.

In addition to helping form a more correct posture and a healthy waist, it will significantly improve your balance.

🚶‍♂️ Climb the stairs.

The elevator can be an easy alternative, why not do a quick cardio session while heading up to the (home) office.

And how do you keep yourself active in front of the desk?

22/05/2021

Here are 9 unusual methods to be active in the office or on the desk at home 🤸🏼‍♀️ Will you dare to experiment this week?

1. Use a standing desk
Experiment! Try to spend a day working standing up and you will feel the difference. It improves blood circulation, doesn't cause cramps, and builds back muscles.

It may take some time to progress to a full day of standing work, but even half a day makes an incredible difference.

2. Use an exercise ball
Using an exercise ball as a chair will engage the press and the active center of the body (abdomen and back muscles). They are responsible for maintaining good posture and they protect against chronic pain.

This is also a common practice among pregnant women. You know mothers don't make mistakes, right? 😉

3. Set a timer
Set periodic notifications so you can take a break and move around. Use the time for a walk around the office or stretching.

4. Use ankle weights
It may sound crazy, but try to do a few leg lifts with ankle weights under your desk every hour. And why don't you walk around the office with this fashion accessory?

: Use your weights for overall workouts as well. We use them to build strength and stability in the abdominal muscles - an incredible one.

5. Mini-exercise bike
If you dare to take a step beyond, be sure to add a mini exercise bike to the list of devices. It is compact enough to fit under a desk.

6. Surfing desk
Fluidstance creates small platforms with which you can imitate a surfer right in front of your desk. The device engages your core, thigh muscles, and back and increases the heart rate by 15%.

7. Walking meetings
Plan more meetings outside the office. For example:
🤸🏼‍♀️ Take a walk in the nearby park
🤸🏼‍♀️ Make a circle around the office building
🤸🏼‍♀️ Go past your favorite places in the city

The University of Miami will introduce you to the details of the benefits of this type of meeting.

8. Stretch
Maintaining activity during work can take the form of simple exercises, such as lifting the shoulders, stretching the neck, or side stretching.

9. Dedicate the lunch break to movement
If you want to diversify your lunch hours, go to the nearest gym. Even just 30 - 40 minutes of exercise will make you feel the difference in your mood and productivity.

A study presented at the American College of Sports Medicine shows that people who train for 30-60 minutes at lunch have achieved an average productivity growth of 15%.

60% of employees say that time management, mental performance, and the ability to meet deadlines have improved on the days they trained at lunch.

A quick, easy, and challenging form of movement is climbing stairs 🏃🏼‍♀️

It's your turn now! What idea would you try this week?

20/05/2021

The consequences of a sedentary lifestyle are not pleasant. With work from home, it is important to have at least hour of moderate-intensity exercise a day [40 minutes intense] to stay in shape and prevent disease.

Achieve it with Stretchbit with these 4️⃣ ideas:

🌅 Morning stretching of the back and neck is extremely important to prevent cramps.

It stimulates blood circulation and prepares your body for active daily life.

But that's not all!

💻 If you stand in front of the computer for hours, the hip flexors are very likely to stiffen.

With Stretchbit you determine how often to take a 2-minute stretch break.

The app guides you through a set of quick and easy stretches for different parts of the body.

🌜 And what is the most pleasant feeling?

Stretch before bed.

This will relax your muscles, remove the tension of the day, relax and prevent morning cramps by becoming more flexible.

Find out more facts, tips, and guidelines for the effect of daily stretching in the digital library in Stretchbit.

What is your daily dose of movement?

18/05/2021

We asked 579 Stretchbit users what was most difficult for them early in the morning. The most common answer is "Morning Movement".

Users of the app consider the morning stretching session to be among the most important ones throughout their day.

It helps to:
🤸🏼‍♀️ Wake up your body
🤸🏼‍♀️ Improve blood circulation
🤸🏼‍♀️ Relax your body and get moving around

We challenge you:

Play a favorite song tomorrow morning while making a cup of coffee and take two minutes to stretch in the morning.

Give energy to your body and conquer the day!

16/05/2021

Use this 10‑minute program to stretch your whole body after a workout.

1. Stretching for the glutes
How to perform the stretch:

1️⃣. Lie on your back and pull your knees to your chest.
2️⃣. Place the right foot on the left thigh.
3️⃣. Cover the back of the left thigh with both hands.
4️⃣. Pull your left leg towards your chest.
5️⃣. Repeat with the opposite leg.
6️⃣. Hold each leg for 10 to 15 seconds.

2. Stretching the lower leg
How to perform the stretch:

1️⃣. Lie on your back and lift your right leg.
2️⃣. Hold it with both hands, below the knee.
3️⃣. Keep your left leg folded and stepped on the floor
4️⃣. Pull your right leg toward you, keeping it straight.
5️⃣. Repeat with the opposite leg.
6️⃣. Hold each leg for 10 to 15 seconds.

3. Stretching for the thigh
How to perform the stretch:

1️⃣. Lie on your right side
2️⃣. Grasp the sole of your left foot and gently pull your heel to touch yours.
3️⃣. You should feel a stretch in your thigh
4️⃣. Keep your knees touching each other.
5️⃣. Repeat the exercise on the left side.
6️⃣. Hold each leg for 10 to 15 seconds.

4. Stretching the inner thigh
How to perform the stretch:

1️⃣. Sit with your back straight and your legs bent.
2️⃣. He touched the soles of his feet.
3️⃣. Put your hands on your knees and press your feet to the ground
4️⃣. Hold for 10 to 15 seconds

6. Good morning
How to perform the stretch:

1️⃣. Straddle
2️⃣. Stretch your arms out and press them to your thighs
3️⃣. Stretch your legs without locking them at the knees
4️⃣. Start leaning forward, keeping your waist straight
5️⃣. Breathe slowly, trying to lower your torso with each exhalation.
6️⃣. Bend down until your body is parallel to the floor
7️⃣. Do 3 reps with a 15-second hold

7. Cat pose ‑ cow
How to perform the stretch:

1️⃣. Borrow a stand on "4 legs" with shoulders above the wrists and thighs above the knees.
2️⃣. Inhale and lift your body, describing an arc with your back. The head should be looking down
3️⃣. Exhale and relax your body, lowering yourself into a "cat" position. He looked straight up
4️⃣. Repeat the movement for 2 minutes.

14/05/2021

# MoveWithStretchbit | Relieve pain in the calf, shin, and legs.

Use this stretch to strengthen your legs and feet.

How to perform the exercise: Stand up in front of your chair and hold it with both hands. Stand close enough so that your elbows remain slightly bent.
Slowly bend your knees to feel your muscles stretch (a movement known in ballet as plié).
Slowly raise your heels. Use your muscles to lift. Perform slow and controlled movements.
With your heels still raised as high as possible, slowly stretch your legs. This will actively stretch the shins, helping to relieve pain.
Slowly lower your heels until you return to the starting position.

Repeat 3-6 times.

Important

Gradually build your strength and flexibility until you can comfortably do a maximum of 6 reps. We do not recommend performing more than 6 repetitions in one series.

12/05/2021

We created Stretchbit to help you overcome the sedentary lifestyle stretch by stretch. In our first guide, we meet Laura, who falls from the saddle while riding and injures her arm.

Laura manages to reduce the pain of the bruise by 30-40% just by controlling her thoughts. Here is how you can achieve these results by guiding your emotions: https://www.practicalpainmanagement.com/meeting-summary/interactions-emotions-chronic-pain 🤸🏼‍♀️

10/05/2021

Movement is health. It does not always correspond to the generally accepted ideas for "exercises". What is your favorite form of movement? 🤸🏼‍♀️

17/04/2021

# MoveWithStretchbit | One of the favorite morning stretches for Stretchbit users is Spinal Twist.

This type of stretching helps to improve the mobility of the spine and at the same time relaxes the muscles in the side of the torso.

1. Lie stretched out on the ground
2. Stretch your arms
3. Lift your right knee, rotate it, and place it on the ground on your left side
4. You should feel a slight tension in the torso
5. Hold the pose for 5 seconds
5. Return to starting position
6. Do 5-8 repetitions on each side

15/04/2021

Yoga, Pilates, Tai Chi, training at home or with a coach - the choices are countless.

It can be tiring to decide where to start.

Let us help you choose the right way for you to move.

First, consider whether you prefer more intense activities.

👉🏼 Options: Pilates and tai chi.

Don't forget to include the "calmer" movement

👉🏼 Options: Yoga and stretching.

Second, you need to consider whether you prefer to be with a coach or train on your own.

With telemedicine as a leading trend in healthcare, you have access to thousands of online exercises, courses, and videos.

If you prefer professional guidance, consult a personal trainer.

💥 Bonus: Great opportunity to meet new people.

Sometimes you will need a digital partner for training sessions. You can always choose a custom Stretchbit program to run wherever you are.

13/04/2021

What to do when you do not know how to deal with chronic pain and have no one to turn to❓

1️⃣. Try to distract yourself.

As difficult as it may sound, the moment you feel pain, distraction is an effective way to deal with the discomfort. Focus on something pleasant (like listening to music) and transfer your thoughts from the pain zone to something that gives you pleasure.

2️⃣. Gently massage the area that hurts.

Moving the area of ​​pain or other practices that stimulate the nervous system is a sure way to effectively reduce chronic pain.

3️⃣. Practice mindfulness.

This is a practice that focuses on the awareness of all thoughts and feelings, especially pain. It's part of learning to live with chronic pain and deal with it more easily.

What practices are you familiar with?

10/04/2021

You can take care of your body and overcome chronic pain from the comfort of your own home!

We have selected a few pieces of equipment to make your stretching sessions more rewarding and varied.

Have you used any others? Share with us ⤵️

08/04/2021

| Today's stretch is "Knees to chest"

This is a wonderful way to restore the of the lumbar muscles after exercise or sitting.

It is effective in dealing with stiffness associated with spinal arthritis and/or spinal stenosis.

Starting position: Lie on your back with legs straight and back straight. Keep your thighs glued together and your lower back touching the floor.

Ex*****on: Bend your right knee and hug it to your chest, placing your arms around your right leg.

Take a deep breath and hold this position for 10-30 seconds. Now relax and lower the knee to the starting position and repeat on the opposite side.

Do 1 set of 10-12 reps on each side.

02/04/2021

Dealing with begins in your mind. Self-management is the best way to cope at home and reduce pain. Here's how to do it:

1️⃣. Short walks every day.

Keeping your muscles active is a sure way to reduce pain.

2️⃣. Train desensitization

Do not react negatively to pain.

3️⃣. Relax.

When your muscles are tired, they increase the tension on the nerves and tissues, which in turn increases the pain.

4️⃣. Accept the pain.

Accept that she will be with you, and learn how to consciously control her.

What helps you deal with chronic pain?

31/03/2021

Can you find 6 similarities between the man who learned the splits and the man who overcame chronic pain?

Habits, attitudes, and these 4️⃣

29/03/2021

Why you need a personalized approach to stretching and recovery?

🤸🏼‍♀️ You will not waste your time wondering, but you will use it wisely.

🤸🏼‍♀️ Many beginners feel confused by the various stretching exercises, methods, and devices and do not know how to start properly. Appropriate guidance will help you focus and efforts.

🤸🏼‍♀️ A personalized approach to training should challenge you both mentally and physically. Each workout will excite you and take you to the next level.

20/03/2021

Along with the exercises and programs, in the Stretchbit app, you will find a whole library ❗ Learn how to self-manage chronic pain and lead an active lifestyle with the latest tips and trends from top experts.

Check out the Stretchbit knowledge hub today 🤸‍♂️ bit.ly/stretchbit-fb