Travel warnings: Here's what Canadians should know this summer
With the summer travel season approaching, the government of Canada has issued advisories or warnings for Canadians who are heading to certain destinations.
After a long day, there is nothing quite like sinking into the comfort of your couch. But what if this simple pleasure could offer more than just the relaxation that comes from flopping down and stretching out? By incorporating a few deliberate stretches into your couch routine, you can elevate this common ritual to a form of self-care.
The three stretches outlined below can help you transform your couch time into a therapeutic experience that provides both immediate relief and long-term benefits. Because these stretches focus on areas of our bodies that we tend to stress most in our everyday lives, addressing them during daily couch time can ease and even prevent chronic aches and pains.
Ready to give them a try? Head to your couch and follow the instructions below or practice along with the video above.
Start by standing just in front of your couch, facing it. Lay your bent right leg on the cushion so your shin is parallel to the couch edge. Step your left leg back, bending your knee down to the floor as you would in a kneeling lunge. You can place a pillow on the floor under your left knee for added comfort. If your right knee is lifted significantly off the couch, you can also slide a pillow under that knee for support.
Inhale and lengthen through your torso with a neutral spine. Exhale and hinge from your hips to lean forward as much as you feel comfortable as the intensity of the stretch increases. If you feel OK doing so, you can bend all the way over your bent leg, as in a traditional yoga pigeon pose. Hold the position that feels best for you and take three to five deep breaths. Repeat on the other side.
Lower your left knee only as far as you’re comfortable. If you can drop your knee to the floor, go for it. CNN via CNN Newsource
You should feel this stretch in your outer hip without any pain in your knee or low back. If you feel any pain sensation, back off immediately and try the modification below.
To modify, sit on the couch with both feet on the floor and bring your bent right leg up to place your ankle on your left leg, just above your knee, in a figure-four position. As noted above, lengthen your torso and lean forward to intensify the stretching sensation in your hip. Hold and breathe, then repeat on the other side.
Standing in front of your couch, facing away from it, step your right foot forward and bend at the knee as you would in a lunge. Using an end table or sofa arm for support, lift your left foot behind you and rest it on top of the couch cushion. Bend your left knee down toward the floor as far as you can.
Depending on how tight you feel, adjust the position of your left knee closer to or farther from the couch to increase or decrease the stretch in your quads, the muscles on the front of your upper leg. As in the previous stretch, you can place a pillow on the floor to cushion your knee.
Move your right foot forward, knee bent, and lift your left foot behind you and rest it on the couch. Exhale and bring your ribs down and tuck your pelvis under. CNN via CNN Newsource
Once you’ve established your position, exhale, bringing your lower ribs down as you tuck your pelvis under. Feel how this positioning intensifies the stretch in your hip flexors, the muscles on the front of your hip. That’s because your largest hip flexor muscle, the psoas major, attaches to your pelvis; when you tuck your pelvis under, that action lengthens the psoas muscle.
Holding the couch or an end table for support, you can increase the intensity and area of the stretch to include your side body by inhaling as you lift your left arm overhead and exhaling as you side bend to the right. Stay in the stretch, side bending with your pelvis tucked, for three to five breaths. Repeat on the other side.
If necessary, you can modify and decrease intensity by moving farther away from the couch, keeping your back knee above the floor, and not incorporating the side bend.
While standing, facing your couch, bend into a semi-squat position with your knees just above 90 degrees. Place your left forearm down on the couch, centered and perpendicular to your torso. Reach your right arm forward and inhale as you rotate from your shoulder and the middle of your back to bring your arm above your head with both shoulders aligned vertically. At the same time, straighten your right leg only — leaving your left leg bent.
You should feel a stretch in your chest, front of your shoulder, low back and hamstrings (muscles on the back of your upper leg). Hold this position for three to five breaths, then repeat on the other side.
Place your left forearm down on couch. Bending the knees in a semi-squat, reach your right arm forward. Inhale as you rotate your arm up. CNN via CNN Newsource
This is actually a modified version of a windmill twist — a stretch that I recommend everyone should do daily. To do a full windmill twist without using your couch, follow the same cues above but instead of placing your left forearm on your couch, place your left hand on your left shin.
Incorporating intentional stretching into your couch routine isn’t just about momentarily easing tension; it’s an investment in your overall well-being and future comfort.
So, the next time you’re tempted to mindlessly flop on to the cushions, pause and consider these simple yet effective stretches. Your body will thank you for the extra care and attention.
With the summer travel season approaching, the government of Canada has issued advisories or warnings for Canadians who are heading to certain destinations.
Longtime councillor and MP Carolyn Parrish won Mississauga's mayoral race Monday night, beating out a crowded field of contenders for the top job.
Evan Rodrigues scored back-to-back third period goals, including the winner, as the Florida Panthers won Game 2 of the Stanley Cup Final 4-1 over the visiting Edmonton Oilers on Monday night.
Dressed in a navy blue suit, Kane Carter stood tall in the prisoner’s box and calmly entered not guilty pleas to the three charges against him in B.C. Supreme Court in Vancouver Monday.
Billionaire Elon Musk said on Monday he would ban Apple devices at his companies if the iPhone maker integrates OpenAI at the operating system level.
The man charged with killing a woman by lighting her on fire on a TTC bus two years ago admitted to causing her death, but should not be found criminally responsible due a diagnosis of schizophrenia, prosecutors and defence counsel argued at the outset of his trial in Toronto.
Ryan Reynolds' mom Tammy set the PVR at her Vancouver home to record The View before she even knew she would appear on Monday's episode with her superstar son.
Kia will recall more than 20,000 Telluride SUVs in Canada over a fire risk and owners of 2020 to 2024 models are urged to park outside.
Chrystia Freeland presented her promised capital gains proposal to Parliament on Monday, setting the stage for a key vote as the Liberals try to wedge the Conservatives on the contentious tax proposal.
A dog who spent the first three-and-a-half years of his life suffering and almost a year at a shelter has found his forever home, according to the BC SPCA.
In most families, ringing in a 100th birthday is a massive milestone. Minni Pelman’s family certainly thinks so – as they celebrate her 108th birthday in the park outside her building.
Showing off the latest purchase in his Eaton's collection, Corey Quintaine joked he is rebuilding the former flagship store that used to sit at 320 Portage Avenue one Facebook Marketplace purchase at a time.
After learning about food security at school, 11-year-old Violette Ferguson wants fresh eggs and to change the rules around chickens in the city.
An Ontario powerlifter caught a mild cold last year. Six days later, he was fighting for his life in the ICU.
Marking a milestone, Lakeshore resident Olga White celebrated her 107th birthday in style Wednesday.
The municipality of Tantramar, N.B., is holding a sale to get rid of surplus items it acquired after the Town of Sackville amalgamated with smaller communities last year.
For several weeks, a mysterious social media user has apparently been leaving $50 bills hidden across Metro Vancouver.
A statue dedicated to the Royal Regina Rifles Regiment has been officially unveiled in France just ahead of the 80th anniversary of D-Day.