The Desk Warrior’s Guide To Stretching
I spend at least 8 hours a day at my desk, usually more. I'll get sucked into my daily tasks and projects, and next thing I know I've been working for 4 hours straight without any movement.
Within a year of my first office job, the consequences of such little movement started to appear. I began suffering from lower back pain, my body always felt stiff, and my sleep began to suffer as well.
Once I began my fitness journey, I realized that what I did in the gym wasn't enough. I had to stay mindful of my body and my wellness at all times, especially while at work.
If you work in an office environment, chances are you may be suffering from the same side effects caused by sitting for extended periods. If this story resonates with you, here are some stretches you can incorporate into your day-to-day desk warrior lifestyle in order to minimize pain and maximize energy.
Lunge
Courtesy of Charlene Izere/xoNecole
The lunge targets your hip flexors. Tight or weak hip flexors can lead to poor posture and lower back pain, so it's important to give your hips the TLC it deserves so you can slay the day.
How To: Widen your stance in a lunge formation and keep your feet shoulder-width apart. Place your hands on your hips and inhale as you pull your belly button. As you exhale, squeeze your glutes, and push your hips forward. Do this for 10-15 seconds on each leg.
Cross Body Stretch
Courtesy of Charlene Izere/xoNecole
Staring at a screen all day will tighten the muscles around your shoulder and neck, building up tension and potentially causing headaches. Do the cross body stretch to alleviate this tension.
How To: Bring your arm across your chest and use your other arm to stretch it across your body. Keep your elbow below shoulder height. Hold for 30 seconds and repeat with your other arm.
Plank
Courtesy of Charlene Izere/xoNecole
The plank strengthens the core muscles that support you and control your spine and pelvis. While this move is usually nobody's favorite stretch, the plank is an essential tool to strengthen your foundation.
How To: Place your forearms on the ground, keeping your elbows directly beneath shoulders. Your arms should be parallel to your body and shoulder width apart. Keeping your back straight, tighten your core, and hold for 30 seconds.
Incorporate these three simple stretches into your daily routine, and you'll be able to kill it at your job without killing your body in the process!
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Public health specialist turned wellness coach Charlene Izere helps busy female entrepreneurs turn wellness into an accessible lifestyle. Founder of the BossFit Method, Charlene teaches on health + wealth, routine optimization, and mindset shaping so that her “BossFit Tribe" can maximize their income and impact. When she's not strategizing with her clients or speaking at events, Charlene enjoys playing video games, making cocktails, and binge watching Love & Hip Hop. Follow her on Instagram @charleneizere.
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Rihanna Talks Shedding Expectations And Finding Balance As A Mother
Since becoming a mother in 2022, Rihanna has defined parenthood by her terms and hopes to pass that sense of autonomy on to her children.
For Vogue China’s April cover story, Rihanna shared her perspective on raising her two sons with A$AP Rocky, and how she hopes to preserve her children’s uniqueness, devoid of societal expectations.
"The most beautiful thing...is that [children] come into the world with their own individuality and sincerity, without any logic or conformity,” she told the publication. “Which usually makes you feel that you must fit into a certain group."
The “Work” artist, known for her trendsetting style and captivating persona, expressed her desire to support children in fully embracing their individuality and encouraging them to be whoever they want to be. "It's really beautiful to see and I want to continue to help them navigate that and make sure that they know they can be whoever they want to be,” she says.
She continues, “They should embrace it completely, because it's beautiful, and it's unique. I love them just that way."
From shattering music charts to shaking up the beauty industry, Rihanna has forged a path that has since created the “dream” life we see today. One that she says has made her parents proud of.
“I’m living my dream,” she continued. “My parents were very proud of that because they just wanted me to be happy and successful. So, I think the key thing is to find some kind of balance. Yes, balance is important. Do this and you get the best of both worlds. You can write your own life the way you want, and it will be beautiful. Sometimes, you just need to let go of everyone’s expectations and start living your own story.”
Rihanna, who shares sons, RZA, 23 months, and Riot, 8 months, with rapper A$AP Rocky, recently shared her vision for expanding her family in the future in Interview Magazine.
When stylist Mel Ottenberg asked about the number of additional children she hoped to have, Rihanna replied, "As many as God wants me to have.”
"I don't know what God wants, but I would go for more than two. I would try for my girl,” she adds. “But of course, if it's another boy, it's another boy."
Featured image by Neil MockfordWireImage