With almost everyone working from home at makeshift desks, complaints of sore necks and backs are becoming commonplace. To help, the dedicated yoga & pilates instructor at five-star luxury wellness escape, Nana Princess Hotel in Crete, has put together a series of stretches to aid aching limbs. These four stretches will help relieve tension in the upper body whilst at home – and when we’re able to travel again, Nana Princess’ wellbeing team look forward to welcoming travellers for a truly rejuvenating holiday. Top tip: opt for the Ambassador Wellbeing Suite and have your own private pool, gym and sauna/steam room!

Head rolls

Sit up straight in a seated position, ensuring the head is in line with your spine,

Bring right ear to right shoulder and stay for two breaths

Bright left ear to left shoulder and stay for two breaths

Tuck the chin in to lengthen the back of the neck and stay for two breaths

Lift the chin up to lengthen the front of the neck and stay for two breaths

Start to do head rolls gently, staying for two breaths wherever you feel the stretch 

Do three head rolls clockwise and three head rolls anti-clockwise

Body twist

In a cross-legged seated position, place your right arm behind you and bring your left arm to your right knee

Inhale with a deep breathe to lengthen your spine and twist your body to the right as you look over your right shoulder

Keep the head in line with the spine and take six deep breaths

Repeat on the left hand side

Active full body stretch

In a standing position, lift both arms forward and up as you inhale and lower the arms as you exhale. 

Repeat for 10 breaths, keeping the breath coordinated with the movement.

Focus on stretching a little bit further with each movement, lengthening the torso with every inhale 

Child’s pose

Starting the stretch on your hands and knees

Spread your knees apart whilst keeping your big toes touching behind you.

Sit up straight to lengthen your spine, before bowing forward so that your torso drops down between your thighs. Your chest should rest on top of your thighs or between your legs, depending on flexibility. 

Bring your forehead to the ground and extend your arms above your head, resting the palms (facing down) on the ground. 

Using your hands, press your body back onto your heels to ensure your buttocks maintain contact with your feet for a deeper stretch.

Feel your upper back broaden and your lower back soften. Feel your back and neck release tension. 

Hold the pose for two minutes, focusing on maintaining a steady breathing pattern. 

Release the pose by walking your hands back to an upright seated position.

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