Name: Your Quick Seated Stretch Break
Uploaded: 2025-02-11T23:28:05.833Z
Duration: 12 min 4 s
Description: Your Quick Seated Stretch Break

Transcript for "Your Quick Seated Stretch Break": Here with Exos at Intuit. I'm gonna take you through a quick seated stretch break. So go ahead and come to the edge of your seat here, and I'm gonna call out your posture quite a bit. So if I ever say posture check, just notice that I'm nice and tall, pull those shoulders back, and sit up as straight as can be. So we're gonna get started with some toe and heel raises. So again, at the edge of our seats, roll those shoulders back. We're sitting up nice and tall, and we're gonna go right into those toe and heel raises. Lifting the heels by pressing those toes and the balls of your feet into the floor, and then dropping your heels, and now lifting your toes up as high as you can. And then continuing that pattern, alternating, you can go as slow as you would like or as fast as you would like. But try to hold each one for at least a second before you rotate and switch. Going into that posture check yet again. Try not to lean back while you're doing this as well. This is not gonna be very helpful for you. Definitely wanna be at the edge of our seats, upright, proud of our stance of where we are today. Good. We're feeling this in the entire backside and front, both shins and the calf muscles here. Good. Check-in with that posture. Make sure we're breathing. A lot of times when we hold stretches or we're performing a stretch, we're thinking so hard about the stretch. We don't even realize we're not breathing that natural rhythm. So try to get back into flow with that. Last five, four, three, two, and one. Good. Staying where we are, we're gonna go right into some seated marches. Now everybody's march is gonna be different. How high you get your foot compared to somebody else is also gonna be different. My goal for you is just to drive that knee up as high as we can get it, and then slowly set that foot right back down, keeping that beautiful 90 degree bend in the legs. And, of course, posture check. Can we stay up tall this entire time? A lot of us will slowly without realizing it lean back. Posture check. Get right back up nice and tall and proud. Hands can be resting in your lap, down at your side, whatever feels right, but continue this seated march. Big inhales, big exhales, feeling the lower abdominal muscles working as well, assisting in getting these legs up as high as we can get them today. Last five, four, three, two, and one. Very good. Stay right here. We're gonna get a nice little shake out from those marches with some b extensions or low kicks. So for this one, you're gonna, again, get that leg up as high and as straight as we can get it. If you are sore on the backside of your legs, those hamstrings, you're gonna feel that here with these knee extensions. Stay up nice and tall. Extend that leg as far away from you as possible. That modification is just that range of motion. Maybe we're getting that leg straight, but we're gonna stay low to the floor. Also great. Okay? Right now your only focus is this knee extension. What you can do in this moment, knowing that moving our body is a beautiful thing, being able to move our body is a beautiful thing, working on that mindset shift of I don't want to do this to I get to do this, something as simple as a stretch break, reminding ourselves how lucky and privileged we are at any moment can bring back light into your life. Good. Five, four, three, two, and one. Very good. You can shake those out. Now what we're gonna go into is some knee abduction and adduction. So taking the knee away from the body and adding it back to the body. So we're gonna work on the inner and outer thighs here. Staying at the edge of your seat still. What I want you to do is we're gonna start with our hands outside of our knees, and you're gonna keep your feet flat. You can allow the inside part of your shoe to roll up just a little bit. That's okay. But I want you to really push out against those hands. And this one's gonna be really hard to see because this one's gonna be more internal, more as less seeing a stretch actually happening. But push out against those hands. Hold for three, two, one. Release. Relax. We're gonna get a good forearm stretch here too. Hands come back and push, push, push. Three, two, one. Release, relax. Feeling that in the inner thighs. Bring those hands back. Here we go. Push out. Three, two, one. Release, relax. Check that posture. Sit up nice and tall. Hands back. Here we go. Push. Three, two, one. Release. Relax. Very good. This next one's gonna be 10 in duration. Okay? Nice hold, but not our breath. Three, two, one. Push. Keep breathing. Push against those hands. Four, three, two, and one. Release. Relax. Shake out those arms. Very good. Alright. Now we're gonna go into knee adduction. And what I want you to do is we're gonna have those hands inside, and we're gonna be pushing those knees, but don't let the back of your hands touch. Okay? Same thing, stretching out a different side of our forearms and a little bit of upper arm here too as well, all while working the outside of our hips here. So hands come to the inside. Here we go. Drive those knees in. Three, two, one. Good. Release. Relax. Don't let the back of those hands touch. It's like you're fighting that right side of your body versus your left. Here we go. Drive those knees in. One, two, three. Release. Relax. Good. Hands come back. Three, two, one. Release. Relax. Good. Two more like that, and then we'll add in that ten second push. Here we go. Back to another three. And push. Three, two, and one. Release. Posture check. Make sure we're sitting up nice and tall. Here we go. Hands come back. And three, two, and one. Release. Relax. This next one's gonna be really hard. Don't let those hands touch. Here we go. Five, four, three, two, and one. Push for a solid ten seconds. Hold it. The right wants to, the left's not gonna let it, and vice versa. Come on. Keep pushing. Four, three, two, and one. Very good. Shake out those arms. Shake out those legs. Next up, we're gonna do an overhead reach. When we do that, I want you to inhale. And as you exhale, you're gonna drive those elbows like you're trying to get them to your back pocket. So stay at the edge of your seat, arms down at our sides, big breath in, look up to the ceiling as you do this. Here we go. Inhale and exhale. Drive those elbows to the back pocket. Lower down. Release. Relax. Here we go. Stay with me. Inhale. Hold. Exhale. Hold. Drive those elbows back. Three, two, one. Release. Good. Keep those palms facing in. Big breath in. Inhale. Hold it. Exhale. Pull. Drive those elbows. Three, two, one. Release. Relax. Good. Again, inhale. Hold. Drive. Let all that air out. Three, two, one. Good. One more. Here we go. Big breath in. Hold. Exhale. Drive down. Three, two, and one. Very good. Shake that out. Release that. Now we're gonna go into some upper body stretches here. Right arm across the chest. That left arm is gonna kinda j hook to lock that right arm in place. Don't get comfort here, though. Allow that left arm to push into that right arm, stretching out that entire frontal part of our shoulder. Posture check. Are you sitting up nice and tall? There we go. Three, two, one. Release. Relax. Other side. Left arm across the chest. Right arm has that j hook around. Push. Drive that j hook arm in. Four, three, two, one. Release. Relax. Right arm up and over, but don't grab the bony part of your elbow. Grab this side of your arm next to it. Pull it towards the center, and creepy crawl those right fingers right down the middle of your spine. Sit up nice and tall, stretching out those triceps muscles, the back of your upper arm. Three, two, one. Release. Relax. Other side. Here we go. Again, grabbing the side of your elbow, pull it to the center. Crawl those fingers. Don't get comfy here. We always wanna keep pushing ourselves to the next level of our stretches. That's how we really unlock that tension. Three, two, and one. Release. Relax. Lastly, we're gonna do some neck circles. Now this can make people dizzy, so I'm gonna advise that you keep your eyes open. Okay? So for this one here, we're gonna tuck our chin into our chest, and then we're gonna go in a nice, slow circle, ear to shoulder, up to the ceiling, back of the head towards the upper back, and then complete that circle by sending that opposite ear to that shoulder and then coming back center yet again. Stay in the same direction. Take this as slow as you need to. There is no rush. One more big circle. When you get your chin back to your chest, hold it there. Find that equilibrium so we don't get dizzy, and let's head in the opposite direction now, three circles this way. Lovely. One more. Again, once your chin finds this chest, stay center, find that equilibrium, and then slowly sit up nice and tall. Thank you so much for moving with me today. I hope you have a great day and a great rest of your week.