Three helpful stretches recommended by an expert for general wellbeing
Caitlin Donato, a renowned fitness professional specialising in mobility and joint health, has shared three stretches that can help improve posture, prevent back pain, and provide relief after long periods of sitting.
These stretches, which can be performed in a quick four-minute routine, are the Seated hamstring stretch, the Standing doorway chest stretch, and the Cat-cow.
The Seated hamstring stretch is particularly beneficial for individuals who spend more than three hours a day sitting. To perform this stretch, one sits in a chair, extends the right leg with the heel on the floor and toes flexed, keeps the back straight, hinges forward at the waist, and reaches hands towards the toes.
The Standing doorway chest stretch, on the other hand, is good for improving posture. To execute this stretch, stand in a doorway and raise the right arm, bending the elbow to a 90° angle, with the forearm pointing straight up. Press the right forearm against the edge of the doorway and move the torso forward gently through the doorway. This stretch should be held for at least 20 seconds per side.
The Cat-cow stretch is effective in preventing back pain. To perform this stretch, start on hands and knees with hands directly under shoulders and arms extended, and knees directly under hips. Tuck the chin to the chest and lift the belly button to round the spine, then lift the chin and drop the belly button towards the floor to arch the back. This stretch should be held for the same duration as the others.
Each stretch should be held for 20 seconds (on each side if it's one-sided), and the routine should be repeated twice. The stretches can be performed in a circuit for a quick and effective workout.
While our search results did not explicitly provide the three daily stretches recommended by Caitlin Donato, her focus on mobility and joint health, as well as her role as the director of the Pritikin Longevity Center, suggest that these stretches are likely part of her recommended routine.
For precise, authoritative recommendations from Caitlin Donato herself, it is recommended to look for her official workout content, interviews, or articles where she specifically lists daily posture-improving stretches. However, these suggested stretches provide a good starting point for those seeking to improve their posture and alleviate discomfort from long periods of sitting.
Performing the Seated hamstring stretch, Standing doorway chest stretch, and Cat-cow stretches daily can aid in improving posture, preventing back pain, and providing relief after long periods of sitting, aligning with Caitlin Donato's expertise in fitness and health-and-wellness, particularly fitness-and-exercise and joint health. These stretches, backed by science, are likely part of Donato's recommended fitness routine for mobility improvement.
