I don’t actually watch much television at all. A YouTube clip here and there, sure, but I rarely have the patience to sit through a whole show or a movie. If I am watching it with my partner or someone else, that’d be different because I’d consider that partly a social thing, but I have a problem with sitting still for long and watching television when I’m by myself. Anyone feel me? Or is that not relatable at all?
But boy did things change in March. I got back from Sydney when Hong Kong was just ramping up its second round of pandemic measures, so I had to be in quarantine for 14 days. Suddenly I had all this extra time on my hands. I’ve realized that while being forced to stay put in one place for 2 weeks how much of my life is wasted on transportation or thinking what I should wear to a coffee date.
With this extra time came Netflix.
When I watch TV by myself I either go for serious environmental documentaries or brainless reality TV show. There is really no in between.
To make myself feel a bit more productive while watching shows, I love to stretch. I know self-care gurus might be like: just sit still, enjoy, be zen. My zen is different from yours ok? I achieve zen through movement and the idea that perhaps I just created an extra hour today by doing two things at once.
Maybe don’t listen to any of my advice at all.
Anyway, it’s time to Netflix and stretch. I’ve compiled 10 light stretching exercises you can do while watching TV to improve your flexibility and loosen your joints, without ever peeling your eyes off the screen – no upside down head tilts, no eyes to the ceiling nor to the back – you won’t miss a single part of your show. For the exercises to be effective, remember to hold each pose for 20-30 seconds. Watch this video below or simply check out the different stretching exercises as you scroll down.
1. Butterfly
So we are going to start with the butterfly. You sit on the floor or on the couch, put the bottom of your feet together and then we’re going to flap our legs. This is going to slowly open up your hip. To make this stretching exercise even better use your elbows to press down your knees. Try to keep your chest facing forwards and back arched so you’re not bent over.
2. Seated Pancake
The next stretch we’re going to do is the seated pancake. Take a seat, and put one of your ankles on the other knee and try to get your calves at right angle to each other. This stretching exercise is inspired by a figure skating spin called the pancake spin, and this gives your hips another really nice stretch. Hold it for 20-30s depending on your level, and switch to the other side. You could also again use your elbow to help press down your knee for a deeper stretch, and it’s a great way to support your head as well as you watch your show.
3. Side lunge
Next! The side lunge. This gives your hamstrings a really nice stretch. I like to do this on the ball of my supporting foot as I think this gives my other leg a better stretch, but you could definitely do it with your heel down as well…. And the other side. You could also stroke out your hamstrings if it’s starting to hurt.
4. Side Bend Stretch
Then, on your knees. Put one leg out and bend your body towards the outstretched leg. Try to keep your hip and shoulders squared and facing forward or it would kind of beat the purpose of this exercise to strengthen and stretch your oblique muscles. Those are muscles on the side of your upper body. This exercise simultaneously also stretches out your hamstrings.
5. Arm circles
Rotate your arm in small circles. So this looks simple but it’s really good for loosening up your shoulder joints and strengthening the muscles around that area. Do this at your own pace especially if you hear some cracking noises. Do 20 counts on one side and then rotate in the other direction for 20 more counts.
6. Seated Shoulder Squeeze
Then we do the shoulder squeeze. Put your arms behind you and clasp your hands together. IF you can’t do that it’s totally ok, just put your hands on the couch. Hold this position for 20-30s. Try to engage your core and make sure your chest is facing forward so your back is not bent over. This exercise is really good for stretching your upper back muscles.
7. Splits bent forward
Splits bent forward. So, still on the floor, put your legs apart to a splits position or as close as possible to it and then bend forward. This exercise, while stretching your hamstrings, also stretches out your lower back
8. Seated spinal twist
Alright, back on your bum, now we’re going to do a seated spinal twist. This excerices tones your core muscles while upping your spine mobility. It’s also good for reliving lower back pain. Do this on the other side as well.
9. Froggie
Ok second last stretch! Let’s do this. This is called the froggie and is really good for opening up your hip and for anyone who wants to be able to do the side splits some day, this is really good for that. If you’re in a small place and you’re close to your screen just put the bottom of your feet against your couch.
10. Sphinx pose variation
Last but not least. This is a variation on the yoga sphinx pose which really helps improve your back flexibility and stretches your spine and core. If you are in a small space bend your knees so your calves are up against your couch. I’m on my hands now but for a gentler bend get on your elbows instead. Hold for 20-30s.
And that’s it!