Fitness Guru Shannon Nadj Teaches Us Easy Full-Body Stretches to Try At Home
Simple yet effective moves to help straighten your posture and loosen tight muscles.
With many of us now working from home, it’s easy to fall into the habit of sitting in front of a desk for an extended period of time without taking short breaks. This not only makes the working day extra exhausting, but also clenches up the shoulder, back and hip muscles. For those looking for a good stretch that can be done easily at home, look to Shannon Nadj, fitness guru and founder of Hot Pilates. In the IGTV video below, Nadj gives HYPEBAE a step-by-step tutorial on how to practice these stretches at home without any equipment. Play some relaxing music before or after a hard day at work to relax all the tense muscles that have built up from hours of sitting and laying down. You’ll find yourself feeling rejuvenated and more motivated the next morning.
Watch Nadj’s full tutorial below, along with brief instructions on how to practice each movement. For more at-home fitness routines, check out Kirsty Godso’s ultimate “Fast Fire Glutes” workout.
1. Mermaid stretch x 10
Start off by sitting on your mat with your legs crossed. Anchor your hips and lift one arm straight up. Inhale while stretching it up and over to the side and exhale. Feel the stretch at the side of your waist and hips. Breathe into the stretch, and repeat on the opposite side.
2. Hamstring stretch with hip opener, 10 – 20 seconds
Sitting down with one leg straight out or slightly bent, cross the opposite leg over and bring the foot as far back as you can towards your seat. A modified version of this pose is to keep your foot on top of your thigh. Inhale and lift your back, reaching your arms up. Then, exhale while leaning forward with a flat back. Feel the stretch in your hamstrings, hips and lower back. Hold for 10 to 20 seconds.
3. Lunge stretch with a heart-opening, 10 – 20 seconds
Kneeling with one foot forward in a lunge position and the opposite leg kneeling backward, square off your hips. Inhale as you lift your head and heart forward to come up and slightly bend your back to open your chest. Bring your hands behind your hips to help stretch your chest open, and push your hips forward for a deeper stretch. Hold for 10-20 seconds.
4. Lunge with a quad stretch, 10 – 20 seconds
Staying in the same position as the lunge stretch, bend the back knee. Reach your opposite arm behind to grab your ankle or foot. Gently press your foot into your hand to create length in the front of your body, and deeply stretch your hip and quad. Hold for 10 to 20 seconds.
5. Backbend with a heart-opening stretch
Start by kneeling tall and press your hips forward as you reach one hand behind and grab your heel. Lift the other arm back and grab the opposite heel. Start to open your heart and chest up towards the sky and gently press your hips forward for a deep stretch in your hips and quads. Hold for 10 to 20 seconds.
