This post, part of our special series on the Coronavirus outbreak, was written by BGCA staff Kat Adams, Director of Sports & Recreation, and Kate Buechner, Director of Youth Development Training.

Wall Arm Chest Stretch

1. Standing with your shoulders perpendicular to a wall, place your palm on the wall at shoulder height.
2. Hold this position for 10-30 seconds, then switch sides.
3. Note: Be sure to stand at a distance from the wall that provides a stretch in your chest and shoulders without pain, while keeping your shoulder down and upper body mostly forward. You may need to be a little farther from the wall than the gif below, but the point is to do whatever gives that stretch without pain.

Cactus Arms 

1. Standing in the middle of a door frame, hold your arms parallel to the floor.
2. Bend your elbows so your lower arms are pointing up to the ceiling (you should look like a field goal or a cactus with upper arms parallel to floor, forearms at 90 degree angle).
3. Rest elbows on door frame and lean slightly forward.
4. Note: You can lift your arms higher for different stretch, or hold one arm straight and switch if your arms aren’t long enough have both touching the door frame at the same time.

Need more? Here are some other quick tips to help you stay comfortable and pain-free while working from home:

1. Follow the 20-20-20 rule: after 20 minutes of screen time, look at something 20 feet away for 20 seconds.
2. Every hour, take a break and move around. You can take a walk, do a non-computer task, or do some stretches
3. Incorporate neck and shoulder stretches and exercises into your daily routine
4. Set yourself up (as best you can) in the optimal position for computer use.

Check back in with the ClubX Blog often for more ideas and resources on how to maintain your mental and emotional well-being during this challenging time.  Stay safe.  Wash your hands.  Take care of yourself.  We are in this together!