By Thomas King, MSc, CSCS, CEP

With the COVID-19 related mandates, more and more of us are now working from home. In many cases, our at home set-ups for work may not be ideal (I know mine isn’t). You may be lucky enough to have a home office with a decent set-up but many others are likely working from the kitchen table or the living room couch.

These work set-ups are not optimal and make flexibility even more important during this time if you want to avoid a bad back or a stiff neck. Still going into work with your normal set-up? These stretches can benefit you as well.

Stretch 1: Kneeling Hip Flexor Stretch With Opposite Side Reach

  1. Assume a “half” kneeling position with one foot forward and one knee on the floor. Place a cushion under the knee on the floor for added comfort.
  2. Tuck your hips posteriorly and engage the abs while simultaneously engaging the glute muscle on the same side as that which is on the floor.
  3. Reach upwards and away with the same arm as the kneeling side.
  4. Hold for 20 seconds and switch sides. Repeat 3 times.
Kneeling Hip Flexor Stretch Front View
Kneeling Hip Flexor Stretch Side View

Stretch 2: Wall Hamstring Stretch

  1. Lie on the floor next to a door that will allow the necessary space to perform the stretch (See picture).
  2. Lift one leg against the doorframe and attempt to get it as flat to the frame as possible.While doing this, keep your back and neck flat to the ground. Do not let your hips rise from the floor.
  3. Hold for 20 seconds and switch sides. Repeat 3 times.
Wall Hamstring Stretch

Stretch 3: Wall Corner Chest Stretch

  1. Find a corner in the wall of your house with enough space to work in (See picture).
  2. Hold both arms up with your shoulders and elbows both at 90-degree angles.
  3. Allow yourself to “sink” into the wall until you feel a stretch in your chest.
  4. Hold for 20 seconds, rest and repeat 3 times.
Wall Corner Chest Stretch

Stretch 4: Spider-Man with Chest Opening

  1. Take a push-up position on the floor.
  2. Bring one foot up and to the outside of you hand. Only go as far as you can while keeping the foot flat.
  3. While holding this position, take the same-sided arm and reach upwards opening up the chest.
  4. Hold for 20 seconds and switch sides. Repeat 3 times.
Spider-Man Stretch Front View
Spider-Man Stretch Side View

Stretch 5: Cat/Cow  

  1. Assume an all fours kneeling position on the floor.
  2. For the “cat” position, tilt the hips anteriorly while pushing the bellybutton as close to the floor as possible. Hold for 5 seconds.
  3. For the “cow” position, push the center of your chest as high as possible while allowing the hips to tuck into a posterior tilt. Hold for 5 seconds.
  4. Alternate between positions for 6-8 Rounds
“Cow” Position
“Cat” Position

Try this stretching routine once or (if you are feeling stiff) twice per day over the next couple of weeks. Trust me, your body will thank you for it!

~Thomas 🏋️‍♀️

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My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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