Do you sit all day? Try this 1 stretch

Plus, how to do a modified push up to build upper body strength.

March 16, 2023 | VIEW IN BROWSER March 16, 2023 | VIEW IN BROWSER Good morning! We hope your week is rolling along smoothly. It's almost the weekend. Many of us consider weekends a time to catch up on sleep, but you don't have to wait until Saturday to sleep better! It's not too late to join our sleep challenge and get expert tips and hacks for better rest.   Today is about making good use of your mornings to make sure you sleep better at night. If it seems weird to start thinking about bedtime as soon as you wake up, well, just hear us out. To get better quality sleep, you need to set your internal body clock — which might be just a bit wonky with the time change. One way to do it is getting outside in the natural light within the first hour of waking. JOIN THE CHALLENGE > Walking Challenge Today's Workout Today's workout is a 20-minute walk with intervals. If push ups are hard for you or you are just starting to build upper body strength, this modified push up is great for building strength in the upper body.   Try the modified push up: Start on hands and knees with your knees as wide as your hips and your hands as wide as your shoulders. Then scoot your knees back about a foot, but keep your shoulders over your wrists. Pull the abs in, then bend the elbows out to the sides to lower down into a pushup. Press up to return to start. You can also do an incline pushup on a countertop or against a wall. Stand with your feet a few feet away from the counter or wall, open as wide as your hips. Place your hands on the counter or wall as wide as your shoulders and do pushups from here. Repeat five times.   SEE MORE > Need a break from this month's challenge? Click here to snooze this section until next month. 😴 Your Meal Plan Today's Plan Chili is a family-friendly one-pot meal that's surprisingly healthy. This version uses lean ground beef, but you can always swap it for ground turkey or chicken or skip the meat and use extra beans instead. Top your bowl with avocado slices and serve with warmed corn or whole grain tortillas.   Here's your meal plan for today:   Protein-Boosted Avocado Toast| Rotisserie Chicken Salad| Chili with Avocado and Tortillas See something you don't like? Swap it with another recipe in your weekly plan. GET THE MEAL PLAN > Making Space for Mindfulness Struggling to stay asleep? Try these strategies for better rest Dr. Pedram Navab, board-certified neurologist and author of "Sleep Reimagined," shares tips to sleeping better, some best practices to do before heading to bed and strategies to overcome sleeplessness. READ MORE > One Small Thing Real ways to make a difference in your life, one small thing at a time. Do you sit all day? Try this 1 stretch Sore, achy and stiff? Elena Ricardo from Str*tched, a stretching studio in New York City, joined the hosts of TODAY to guide them through stretches designed to relieve pain and discomfort.   This Chest Open*r is a stretch for the pectorals. Stretching these muscles counteracts forward leaning shoulders and improves posture. It helps relieve tension in the chest, shoulders and front of the neck for those that are stuck at desks all day.   This is a great stretch for everyone who wants some relief from shoulder stiffness. It's very difficult to target this area on your own, so this is the perfect stretch to do with a partner — especially when you get home at night after a long day at work.   How to do the Chest Open*r:   With your partner seated, stand behind them. Have them interlace their hands behind their head.  Place your hands around their elbows and gently pull back until they feel a challenging but NOT painful stretch.  Hold for 2-3 seconds before helping them to reset the elbows forward and then repeat 8-10 times.  Check out more stretches for people who sit all day with Elena Ricardo! 4 STRETCHES FOR PEOPLE WHO SIT ALL DAY > Wellness News 2 non-smokers with lung cancer saved by new double lung transplant technique A novel treatment for certain late-stage lung cancers has succeeded in the first two patients to undergo the operation. 2 non-smokers with lung cancer saved by new double lung transplant technique A novel treatment for certain late-stage lung cancers has succeeded in the first two patients to undergo the operation. Cheerleader, 17, has cardiac arrest at sports event. Her mom saves her life A woman in North Carolina talked to TODAY About how she performed CPR on her daughter when she went into a cardiac arrest at a cheerleading competition earlier. Cheerleader, 17, has cardiac arrest at sports event. Her mom saves her life A woman in North Carolina talked to TODAY About how she performed CPR on her daughter when she went into a cardiac arrest at a cheerleading competition earlier. Oprah shares her genius trick for making creamy pasta without cream or butter In her butter-free lemon pasta recipe, Oprah Winfrey uses an unexpected pantry ingredient — oatmeal — to achieve a creamy consistency without any cream. Oprah shares her genius trick for making creamy pasta without cream or butter In her butter-free lemon pasta recipe, Oprah Winfrey uses an unexpected pantry ingredient — oatmeal — to achieve a creamy consistency without any cream. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? 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