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Top 3 Ways To Get Moving In The Workplace

Jun 20,2017

“EVERYBODY UP!” That’s what the office hears about 3 times during the day from one of our co-workers whenever his Apple watch forces him to rise from his desk in order to achieve another point on his standing goal.

Sadly, not all of our co-workers over here have standing desks and can reap the benefits of the new wave of standing while working, so we have researched and found some helpful stretches and exercises anyone can do at the workplace.

Slight disclaimer, your coworkers and boss might give you strange looks, BUT they also could join in. Either way, you have been warned.



  1. Standing Pigeon Pose

A fan favorite of the TGIR office, this stretch helps relieve the tension from sitting for long periods of time.

Although it may be a bit uncomfortable to do in front of your co-workers, the awkwardness is a good thing, because this stretch helps with fatigue and stress as well. 

  • Stand in front of your desk
  • Take one of your legs and lay it on your desk in front of you at a 90 degree angle.
  • Hold for approximately 8 to 10 breaths then repeat on the other side.



  1. Overhead Stretch

This one is much more subtle and almost everyone does it at one point or another during their day. If you already use this one on the daily, try a bit of a challenge and stand up and do some sunrise salutations. Another thing to note is to be careful not to overstretch when doing this. You can do more harm than good if you don’t do this pose with slow and controlled movements. That goes for all of the exercises in this post.

  • Raise your hands over your head
  • Interlock your fingers
  • Push away from yourself

-     Hold for approximately for 5 to 8 deep breaths.

Sun Salutation

  • Stand up
  • Raise your hands over your head
  • Interlock your fingers
  • Stretch up and hold for 3 deep breaths
  • Unlock your fingers
  • Send your arms and bend at the waist towards the floor
  • Interlock your fingers or fold your arms
  • Hold for 3 deep breaths
  • Repeat 2-3 times.


  1. Touch the Toes 

It’s a bit self-explanatory, but you can do this exercise while sitting down in your chair or standing up and go full out on your desk if you got some cool co-workers! What is nice about this exercise is it can be something you work on. You can gauge how far you go at the beginning of the financial quarter and work on reaching farther and becoming more flexible! Granted if you can already put your leg up and over your head, then maybe just stick to this stretch, because you’re definitely going to make some coworkers uncomfortable if you do that by the water cooler.


  • Stretch your legs fully
  • Reach with your hands as far as they go to your feet.
  • Do not bend your legs
  • Hold for 8-10 breaths.


  • Lift your leg to your desk and keep your back straight and upright.
  • With your back straight, stretch with your hands to your feet.
  • Hold for 8-10 deep breaths.


Remember, when it comes to stretching, take it slow! Going too fast could cause overextension which will turn a good work day into a bad one and could affect you in the long-term. Whatever you do for work, make sure to take a minute away from the computer screen and stretch so your nine to five turns into a nine to fantastic.

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How To Stretch Before Your Race

Apr 24,2017

We all know that stretching and maintaining flexibility is an important part of any fitness program, but do you know the difference between static and dynamic stretching? Which one is better for you? Keep on reading below to find out!

Static stretching is the standard stretch type that most of us are familiar with-holding one position to stretch a specific muscle group. This type of stretching is great for increasing overall flexibility in a specific area. Some examples of static stretching include touching your toes, the shoulder stretch, and other stretches where you hold one sustained position.

Dynamic stretching involves moving your joints through a specific range of motion, or ROM, to stretch and warm up targeted muscle groups. This type of stretching is ideal for pre-event warm ups as it gets your joints used to moving in the way you want them to. An example of dynamic stretching would be a lunge with a twist or leg swings.

Which one is THE best? Well, it depends on what your goals are and what you’re doing. For example, did you know that static stretching can reduce the amount of power a muscle can produce? Therefore, the suggested type of stretch for pre-workout would be dynamic stretching. Any well-rounded fitness program should have a combination of both dynamic and static stretching.

What do you think? Do you utilize dynamic or static stretching to increase your overall fitness and health? Which one is your favorite? Comment below!

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