Nel is doing a seated side stretch to loosen some tension she has built up after having been stuck in an office chair all day.
The purpose of the side stretch is to target the muscles between the ribs and the hip, which can get tensed after having spent a lot of time sitting down, or slept on a too soft madras. Another reason can be that one of your legs are slightly shorter than the other. This is an easy stretch exercise you can do both standing up and sitting down.
Sit straight and tense your abs slightly. Raise your right arm above your head and slowly lean to the left until you feel tension on your side. It’s ok to bend your arm to get deeper into the stretch. Don’t lift your butt from the chair or lean forward or backward. Hold the position for the desired amount of time and then switch to the other side.
You can also do this the side stretch while standing up. Stand with your feet shoulder width apart and raise your right arm above your left and slowly lean into the stretch. Hold the position for the desired amount of time and then switch to the other side.
Exercise: Ithcy feet
Situation: On the can
Exercises: Back stretch
Itchy feet is a good exercise to do during the day if you work in an office and get back pain after long hours in front of the computer and need to stretch your back.
Lean forward and hold on to your left foot with your right hand. Gently pull your arm towards you to stretch the right side of your back. Keep the stretch for the desired amount of times before switching side.
An alternative is to hold on to both ankels at the same time and push your back up. This is similar to a cat pose in yoga and will stretch the middle of your back.
This exercise is just as well suited to do on an office chair as on on the toilet.