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Monday Moves with MineFit: Super On-Site Stretch Series Week Six: The Heel Raise

Posted By Darrell Smith, Monday, April 25, 2016
MineFit has developed a basic set of seven stretching moves for employees to use on-site. In previous weeks, we introduced the Cross-Body Stretch, the Overhead-Reach, the Side-Bend, and the Single-Leg Stretch, and the Heel Raise. We have two important stretches remaining before the publication of a full guide to be used on-site as a post in the break room and for trainings and meetings.   

This week, the Knee to Chest stretches the back of the leg and the hip to “undo” the sitting position. It is useful because the hips hold tension; but, a lesser known fact is that their stiffness disables the abdominals from being able to engage. Doing the Knee to Chest allows the abdominal muscles to gain strength, which pays off in reducing back pain. This stretch can be done both as a static and an active stretch, and can be performed as a balance technique.

Perform one knee to chest stretch and hold for 20-40 seconds, breathing through the stretch. Then, to make it an active stretch, stand and bring the knee to chest repeatedly for an additional 12 total repetitions. Keep the standing leg straight and standing tall, don’t bend over excessively to grab the knee throughout the repetitions. Hold on for assistance, or use NO hands and try to keep your balance.




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