5 Simple Stretches for a Nimble Back
June 9, 2016
By: Heather Lielmanis
I spoke recently with Christa Geddes and Rebecca Goulet from Nimbleback. At Fitneff, we are always delighted to hear about others who are working hard to keep people healthy, and Nimbleback is no exception. The founders of Nimbleback developed an innovative product called The Beam™, which was created based on the idea that the better your back is aligned, the better you'll feel all day.
The Beam™ is a simple and sturdy tool that helps to keep your back in alignment when doing simple stretching. The Beam™ can be used on the floor, in a chair, on a bed or against a wall.
I asked Christa and Rebecca about using The Beam™ to offset the negative effects of sitting for long periods of time. They agree that it is important to take frequent breaks throughout the day. The co-founders of Nimbleback and The Beam recommend these 5 simple stretches to help ease back tension and minimize stress.
1. Seated Twists – Sit tall in your chair. Inhale and slowly rotate to the left. Rotate through your abdomen and the base of your spine. Hold onto the armrest or side of the chair. Exhale and breathe here for a few seconds and then repeat on the other side.
2. The Back Booster on The BeamTM – This can be done on the floor or against a wall. Place The BeamTM down the center of your spine. Extend your arms out into a cross formation with palms facing out or up. For a deeper stretch in your shoulders and chest, bend your elbows so that your arms look like a goal post. Relax and breathe deeply in this position for a few minutes.
3. Supine Cross Leg Twist – Lie down on your back with your knees bent and feet on the floor. Cross your right leg over your left. Your ankle should be against your calf. Slowly lower your knees left towards the ground. You don’t need to reach all the way to the floor to get a deep stretch. Repeat on the other side.
4. Standing Hip Flexor Stretch – Stand behind your desk chair. Hold on to the back of the chair. Extend your left leg backwards and rest it on the floor. Bend the right leg slightly. Do a pelvic tilt forward. Hold this stretch for a few seconds and breathe deeply. Repeat on the other side.
5. Standing Thigh Stretch – Hold the back of your chair with your right hand. Bend your left knee up behind you and grab onto your ankle. Draw your left hip slightly forward and your knee backwards. Try to keep your knees aligned. Hold this pose for a few seconds and then repeat on the other side.
Heather Lielmanis is the VP of Business Development at Fitneff Inc. Fitneff is dedicated to providing innovative products and solutions that help busy people make their productive time more active. Fitneff offers a full suite of walking desks, sit-stand desks and active accessories that allow you to incorporate movement into your work day.