For the remainder of the January school holidays, Melbourne Sports Centres - MSAC is providing free access to CFA volunteers and those affected by the bushfires.LEARN MORE
We all know how long those election lines can take. Between the large queues for an election day sausage, the cakes on offer and of course the poll booths themselves the lines can be very time consuming for the most patient of people. To make the most of this time and to work on something many people training neglect to do properly, here are six easy stretches that you can do to fill in the time. Not only will you keep the blood flowing, but you’ll also benefit your flexibility and maybe even relieve a little stress.
1. Quad Stretches
Stand on one leg, bend your opposite knee and then pull that foot up until it touches your bum (or at least as close as you can get!). You should feel some stretching in your quads, which are located on the front of your thigh. Switch between legs.
2. Neck Stretches
Clasp your hands behind your back. Grasp one wrist with the opposite hand and gently tug. Simultaneously, pull your chin down toward the arm that’s doing the tugging. Stretch until you feel you’ve reached your limit and then hold your position for half a minute. Then, switch sides.
3. Back Stretches
You might get a few odd looks, but your tight back will thank you for this stretch! Spread your feet until they’re level with your shoulders. Then, place your palms at the top of your buttocks, fingers pointing up. Lean backward until you’re looking at the ceiling, as far as you can go. Once you’ve reached your limit, hold the position for half a minute. Repeat as needed.
4. Lunge Stretches
As the line moves and you take your next few steps forward, add in a bit of stretching. Step wide and low, keeping your front knee over your heel, while leaving your back foot in place. Let that back foot rise up on your tippy-toes until your back leg is stretched out behind you. Then, pull your shoulders and head back to look upward. Once you’re in place, hold the position for half a minute and then do the other side.
5. Sun Salutation Stretches
Keeping your legs straight, reach your arms high over your head, as far as you can go, while simultaneously arching your back. Raise your head and neck so that you’re looking upward. Once you’ve held this position for a few seconds, bend at the waist, bowing as low as you can go. You should feel a stretch along your hamstrings and calves. Swing upward, keeping your hands above your head the entire time. Repeat as much as needed.
6. Hip Stretches
Stand with your feet level with your hips, and place your hands on your hips how you normally might. Then, push your pelvis as far as it will go to the front, to the back and to each side. Don’t move your feet. Move your hips in a complete circle, about a dozen times in both directions.
Want to kick start your fitness goals? Get a free 7 day trial at the world-class Melbourne Sports Centres MSAC.