Go Jays Go! A Cheering Guide From Your CURAVITA Team In Ottawa

Go Jays Go! A Cheering Guide From Your CURAVITA Team In Ottawa

Short on sleep, long on innings? Let’s keep Ottawa’s Toronto Blue Jays fans limber, loud, and injury-free. Whether you’re watching at home in the Glebe, at a friend’s place in Barrhaven, or at a local pub in the ByWard Market, this fun routine will help you warm up, change positions often, and celebrate every clutch hit – without the next-day stiffness.

Game-day game plan (at a glance)

• Warm up: 3 minutes before first pitch
  
• Change positions: every half-inning (about every 10–15 minutes)
  
• Celebrate smart: knee and back-friendly cheering moves
  
• Seventh-inning stretch: a structured mini-routine
  
• Cool down: 2 minutes after the final out
  

Quick warm-up before first pitch (3 minutes)

Goal: Wake up hips, spine, and shoulders so you can sit, stand, or jump without tightness.

1. Ballpark Breathing (30 sec)
   Inhale through the nose, expand ribs 360°, exhale slowly. 5–6 breaths.
   
2. Shoulder Circles (30 sec)
   10 circles forward, 10 backward. Keep ribs down—not flared.
   
3. Hip Hinge Prep (45 sec)
   Stand, soften knees, push hips back slightly, return tall. 12 slow reps.
   Why: Protect your back when you spring off the couch to cheer.
   
4. Thoracic Openers (45 sec)
   Hands behind head, rotate gently right/left. 8 each side.
   Why: Counters the slouch of couch or bar stools.
   
5. Calf Rock & Roll (30 sec)
   Rock from heels to toes while standing, light hold on the counter. 20 reps.
   Why: Keeps ankles ready for those home-run jumps.
   

In-seat moves every half-inning (60 – 90 seconds)

Sitting is the new “extra innings.” Reset often.

• Ankle Pumps: 20 reps each side to boost circulation.
  
• Glute Squeeze & Release: 10 slow squeezes; improves hip support.
  
• Seated Figure-4 Stretch: Cross ankle over knee, hinge forward. 20–30 sec each side.
  
• Neck Reset: Chin nods (5), then gentle side bends (5 each).
  
• Mid-Back “Umpire Check”: Hands together at chest, rotate right/left x 5 each.
  

Standing variation (commercial breaks):

• Wall Angels (backs of hands to the wall if possible): 8 slow reps.
  
• Heel Raises: 15-20 reps for calf pump and balance.
  

Big-moment cheering – celebrate without the strains

Avoid the “twist-and-yank” that bothers lower backs and knees.

• Home-Run Hop: Two light hops, land softly with knees over toes, then a fist-pump.
  
• Bullpen Shoulder Rolls: 5 relaxed rolls after a big cheer to release neck tension.
  
• Rally Clap with Core Brace: Brace your abs lightly as you clap-keeps ribs stacked and shoulders relaxed.
  
• Victory Lunge (micro): One small step back, drop 10-15% into a lunge, return. 4-6 total-celebratory and joint-friendly.
  

Couch, bar stool, or bleachers: posture tips that actually help

• 90/90 Rule: Hips and knees near 90°; place a small cushion at the low back.
  
• Feet Flat, Fan Ready: Feet under knees – not tucked under the chair – to spring up safely.
  
• Remote/Drink at Elbow Height: Prevents constant shoulder reaching.
  
• Rotation > Twisting: Turn your whole body to the TV instead of twisting your spine.
  

The seventh-inning stretch (2 minutes, structured)

1. Standing Quad Stretch: 20-30 sec each side (hold chair if needed).
   
2. Hamstring Hinge: One heel forward, hinge from hips, long spine. 20 sec each side.
   
3. Doorway Chest Stretch: Forearms on doorframe, gentle step-through. 30 sec.
   
4. Lat Reach: One arm overhead, lean to the opposite side. 20 sec each side.
   
5. Ankle Mobilizer: Knee gently over toes while heel stays down. 10 reps each side.
   

Voice & hydration: cheer loud, not hoarse

• Hydrate early: Alternate any beverage with water.
  
• Cheer on the exhale: Project from the diaphragm – saves your throat.
  
• Use short chants: “Let’s go, Blue Jays!” beats long, strained yells.
  

Post-game cool down (2 minutes)

• Figure-4 or Piriformis Stretch: 30 sec each side.
  
• Cat-Camel (on hands/knees or seated): 6-8 gentle reps for the spine.
  
• Seated Upper-Trap Stretch: Ear toward shoulder, opposite hand anchors the chair. 20 sec each side.
  
• Long Exhale Breathing: 4 deep breaths, exhale twice as long as inhale.
  

Safety first (quick checks)

• Mild discomfort = okay; sharp pain, tingling, or numbness = stop.
  
• Recent injury, surgery, or persistent pain? Consult your healthcare provider before trying new moves.
  

Need a tune-up before the next series?

Our CURAVITA chiropractors, physiotherapists, and registered massage therapists in Ottawa can help you stay game-day ready-hips mobile, shoulders relaxed, and low back supported. Book before a big series, and again after a long playoff run to keep your body in top cheering form.

From our CURAVITA team to every fan across Ottawa: Go Jays Go!

FAQs 

How often should I change positions during the game?
Aim for every half-inning (about every 10-15 minutes).

What’s the best quick stretch for couch stiffness?
Seated figure-4 plus a gentle thoracic rotation.

Can cheering hurt my back or knees?
It can-if you twist suddenly or land hard. Use the “Home-Run Hop” and turn your whole body toward the TV.

Is the seventh-inning stretch enough?
It’s a great anchor; add 60-90-second resets each half-inning for best results.