QFF Tension Tamer Routine:
Deep Belly Breaths – Sit up tall on the edge of a chair. Place your hands on your lower abdominals and take 5 deep breaths focusing on filling up all the way down in the belly first and then up through the chest. As you exhale squeeze your lower abs to really push out all the air.
Neck stretches – Tilt your right ear towards your right shoulder and hold for 2-3 breaths. Look straight down stretching out the back of your neck and then move to the left side. Hold each position for 2-3 breaths.
Shoulder stretch – Pull your right arm across your chest and hold (making sure not to pull on your elbow joint). This stretches out the back of your shoulder and upper back. Switch to the left arm.
Deep inhale up, exhale arms halfway and pull them back for a chest stretch (palms up, then rotate palms back for a deeper stretch).
Inhale back up, grab your fingertips and stretch to one side as you exhale. Inhale back to center, as you exhale stretch to the other side.
Hip stretch – Cross right ankle on left knee and bend forward slightly to feel the stretch in your glutes. Hold for 2-3 breaths and switch sides.
Ankle rotations – Rotate your ankles one at a time.
Hip Flexor to calf stretch – Stand behind your chair. Take a lunge position with one foot back. Shift hips forward to stretch out the front of the hip. After 2-3 breaths drop your heel to the floor for a calf stretch. Switch sides and repeat both exercises.
Standing chest stretch – Clasp hands behind lower back and pull slightly until you feel a stretch across your upper shoulders and chest. Hold 2-3 breaths. Release hands back to sides.
Total body final stretch – Inhale bringing your arms up by your ears. Gently clasp your hands, standing up nice a tall give a full body stretch. Exhale and inhale again. Next exhale lower your arms back to your sides.
There you go - 5 minutes to a more relaxed and invigorated day!