Stretches To Do While Watching TV
#15 Eagle Arms
Hold arms out on each side, parallel to the ground. Put arms forward and cross right arm over left, making the palms touch. Lift elbows, but keep a straight posture.
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15:
Eagle Arms
Hold arms out on each side, parallel to the ground. Put arms forward and cross right arm over left, making the palms touch. Lift elbows, but keep a straight posture.
14:
Seated Spinal Twist
This can be done on the ground or in a chair. Since most people watch TV while sitting on a chair, sit sideways on a chair or the side of the couch. Twist your torso to the right while leaving your feet flat on the ground. As you twist, lengthen the spine gently on an inhale then twist on each exhale. Do this five times then swing legs over to the other side of the chair and switch sides.
13:
Double Straight Leg Stretch
Like the single straight leg stretch, start by sitting with good posture, facing forward. Rather than lifting only one leg at a time, lift both until they are both parallel with the ground. Inhale, slowly lower legs as you exhale. Repeat about 10 times.
12:
Single Leg Stretch
Start by sitting with good posture, facing forward. Stretch legs forward, touching toes to the ground. Slowly lift left leg up and without moving the rest of the body, lift leg as high as possible until about parallel with the ground. Inhale, slowly lower the leg again as you exhale. Repeat with right leg and do about 10 sets for each leg.
11:
Reverse Warrior
Repeat the steps of the Chair Warrior move but instead of raising arms above head, take the right arm and reach it backwards, arching your back and letting your left arm hang behind you. Inhale and hold pose for three times of inhaling and exhaling. Switch sides and do another set.
10:
Chair Pigeon
This is the less intense version of the Pigeon Yoga pose. While sitting straight, bring right foot over the left knee. Put the ankle to the knee inhale and exhale up to five times and bend forward slightly to make the stretch more intense.
9:
Chair Raised Hands Pose
Sit upright in chair, raise arms straight above head facing hands to each other as though you were prepared to clap. Let shoulder blades slide down as you reach with your fingers.
8:
Neck Roll
These stretches are simple. Just sit upright, look from left to right and then take a breath. As you exhale, let your head drop forward. Take another breath and roll head up to one side as you inhale. Roll your head back to center as you exhale, then inhale and roll your head to other side.
7:
Chair Warrior
Place right leg over chair, stretching the left leg behind you. Plant the right foot flat on the ground, straighten left leg behind. Face body in the direction of the right leg, inhale as you raise arms above head. Inhale and exhale three times as you hold position, then switch sides and do another set.
6:
Seated Extended Side Angle
Sit upright on chair. Bend down with one arm to the ground with the other in the air. Bring fingertips on floor to the outside of opposite foot. Hold for several breaths and exhale. Repeat the same thing on the other side.
5:
Seated Forward Bend
Start sitting in upright position, bend forward over knees as you inhale. Let hands rest on the floor and leave head to hang heavy towards the floor as you inhale and exhale one time. Inhale again while raising arms and head. Once back in upright position, raise hands above head. Repeat for a few sets.
4:
Hamstring Stretch
For great looking legs, use an old towel, holding both ends in a 'U' shape while sitting on the couch. Place foot in the towel and extend leg to a straight position. Lift leg to shoulder height and hold for 15 seconds. Do a few sets with each foot.
3:
Squats
While not necessarily a stretch, this exercise is easy to do while watching television. Instead of sitting down, try doing a few sets of squats every commercial break.
2:
Mermaid Stretch
This stretch is a great one to lengthen the body and help work the sides of the torso. It is so low impact, you don't even have to wait for the commercial break to do it.
1:
Spine Stretch
This move is used frequently in Pilates. It's a great way to increase flexibility, blood flow and strengthen the back.
