Best Stretches After Sitting All Day
- Chest stretch: Stand with your feet shoulder-width apart and reach your arms overhead, clasping your hands together. Gently pull your arms overhead, feeling a stretch in your chest and shoulders. Hold for 30 seconds.Opens in a new windowwww.sclhealth.orgChest stretch after sitting all day
- Standing back stretch: Stand with your feet shoulder-width apart and reach down to touch your toes, keeping your back straight. You can also bend your knees slightly if needed. Hold for 30 seconds.Opens in a new windowwww.sclhealth.orgStanding back stretch after sitting all day
- Crossbody arm stretch: Stand with your feet shoulder-width apart and reach across your body with your right arm, clasping your left hand behind your back. Gently pull your right arm across your body, feeling a stretch in your chest and shoulder. Hold for 30 seconds, then repeat on the other side.Opens in a new window8fit.comCrossbody arm stretch after sitting all day
- Wrist rotations: Hold your right wrist with your left hand and rotate your wrist clockwise 10 times, then counterclockwise 10 times. Repeat with your left wrist.Opens in a new window8fit.comWrist rotations after sitting all day
- Supine stretch: Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms down. Gently arch your back, lifting your head and shoulders off the floor. Hold for 30 seconds.Opens in a new windowwww.sclhealth.orgSupine stretch after sitting all day
- Leg cross overs: Sit on the edge of your chair with your feet flat on the floor. Cross your right leg over your left leg and reach down to touch your toes. Hold for 30 seconds, then repeat on the other side.Opens in a new windowtheconversation.comLeg cross overs after sitting all day
- Back rolls: Sit on the edge of your chair with your feet flat on the floor. Round your back, tucking your chin to your chest. Then, arch your back, lifting your head and chest up. Repeat 10 times.Opens in a new windowwww.outsideonline.comBack rolls after sitting all day
- Lying torso twist: Lie on your back with your knees bent and your feet flat on the floor. Place your right hand behind your head and your left hand on your hip. Gently twist your upper body to the right, keeping your shoulders relaxed. Hold for 30 seconds, then repeat on the other side.Opens in a new windowwww.outsideonline.comLying torso twist after sitting all day
You can do these stretches at your desk, at home, or anywhere you have a little bit of space. Hold each stretch for 30 seconds, and repeat each stretch 2-3 times.
In addition to stretching, it is also important to get up and move around every 20-30 minutes to avoid stiffness and pain. You can take a short walk, do some light stretching, or simply stand up and move around your office.
By following these tips, you can help to keep your body healthy and pain-free after sitting all day.