Stretching is a way to relieve tension, maintain range of motion in your joints and increase flexibility no matter what you weigh. Carrying a more than average amount of weight may make some stretches difficult or undesirable because of the work required to hold your body up. There are, however, stretches that you can do seated or lying down that will release tension and may help digestion.
Shoulder Stretch
Stretching your shoulders releases tension in your upper body and opens your chest. This shoulder stretch benefits people who round their shoulders. You will need a strap or towel to do this exercise. Do the stretch by first sitting or kneeling on the floor, whichever is more comfortable. You may also sit on a stool or bench if that is easier. Hold your arms straight in front of you. Hold a strap between your hands with your palms facing the floor. Position your hands about shoulder-width apart. You may adjust the distance to what is easiest for you. Then, lift your arms over your head and lower them behind your back. Keep your shoulders down and away from your ears as you do this. Pull your shoulders back. Next, bring your arms over your head and forward again. Keep your arms straight so you are stretching your arms and shoulder throughout the movement.
Knees-to-Chest Pose
The knees-to-chest pose is performed in yoga, but it is also a popular standalone stretch for releasing lower back tension. Pressing your knees and legs into your chest massages your internal organs and helps digestion. Lie on your back with your knees bent and your feet flat on the floor to do this stretch. Bring your right knee up and into your chest. Aim your knee for the center of your body and use your hands to pull it into your body. Let your lower back relax and press into the floor. Return your right foot back to the floor near your buttocks and repeat with the left.
Child's Pose
Child's pose is a relaxing stretch for your back and spine. The abdominal organs receive massaged during this stretch because your stomach presses into your thighs. This should not be uncomfortable. Begin the exercise by kneeling on the floor and bend forward at the waist to rest your upper body on your lap and your forehead on the floor. You may use a pillow, block or your hands to rest your head on so you don't stretch too far. If you can, extend your arms forward on the floor and reach away from you to do the extended child's pose. Otherwise, relax your arms at your sides, palms up, and let your shoulders fall to the floor.
Half Spinal Twist
The half spinal twist is one of the few exercises that stretches your spine with rotation. This stretch may also improve digestion. Do the half spinal twist seated on the floor with your legs crossed in front of you. Bring your right leg with the knee bent up and place your right foot on the floor to the outside of your left thigh. Then raise your arms up to shoulder height and sit up straight. Turn to the right and place your left arm on the outside of your right thigh just below the knee. Touch your right hand to the floor next to your left foot and place your left hand on the floor behind you to help maintain your upright seated posture. Repeat on the other side and switch the position of your legs.
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