Top 3 stretches for chronic sitters

Top 3 stretches for chronic sitters

Stretching isn't just a post-workout ritual—it's a vital component of every successful wellness routine, especially for those working from home.  Seeing first hand the incredible impact stretching can have on both body and mind, I highly recommend a 10 minute daily routine. Whether you're a remote worker seeking relief from stiffness or simply striving for better mobility, stretching is your secret weapon. 

6 Benefits of Stretching

  • reduce overall stress
  • improve your range of motion and flexibility
  • increases blood flow/circulation
  • relieve muscle tension
  • relieve chronic pain
  • prevent injury

3 Daily Must Do Stretches, Anywhere, Anytime!

Say hello to a series of stretches that target key areas like the lower back, hips, and shoulders. No matter what your goals are, or what your everyday routine looks like, these stretches will help you feeling more limber, relaxed, and ready to take on whatever life throws your way. 

  1. Target: Hip Flexors, Thoracic Rotation, Chest
  • Begin by positioning one side of your body against a flat surface, such as a wall in your house.
  • Lower the inner knee toward the ground in a lunge position and squeeze your glutes tucking your hips inward. 
  • Extend both arms in front of you, ensuring the inside arm maintains contact with the wall.
  • Rotate the outer arm backward as far as possible, allowing your head to follow the movement naturally.
  • Move slowly and hold the end position for a count of 5 to 10 seconds. 
  • Perform the same movement on the opposite side of your body.

This stretch combats the forward hunching posture common in desk work, prolonged sitting, or extended driving. It ultimately reduces stiffness and promotes better rotation.

  1. Target: Groin/Hips, Thoracic Extension & Rotation, Shoulder Extension
  • Start with your feet shoulder-width apart.
  • Lower into a deep squat while clasping your hands together in a prayer-like position.
  • Hold this position for up to 30 seconds.
  • Extend one arm toward the sky, allowing your head to follow your palm, while keeping the other arm centered at your core.
  • Reach high and hold this position for 10 seconds.
  • Repeat the movement with the opposite arm.

This stretch enhances flexibility and mobility in the hips and shoulders.  Additionally, it counteracts the effects of forward-leaning postures, enhancing hip mobility (which can reduce lower back pain) and relieve overall stiffness.

  1. Target: Chest, Lats, Hamstrings
  • Standing a few steps in front of any wall in your house, begin by placing both hands above you on the wall.
  • Push your hips back and hinge forward towards the floor. 
  • Hold this stretch for up to 30 seconds sinking lower when possible.
  • Remove one hand from the wall and rotate towards one side reaching towards your opposite knee.
  • Hold this position for up to 10 seconds.
  • Repeat the movement with the opposite arm.

This stretch combats forward-rounded shoulders improving posture, enhances hamstring flexibility (which can alleviate lower back pain and stiffness), and promotes improved spinal mobility. 


Elevate Your Remote Wellness

Stretching has the ability to foster mindfulness and a deeper connection with our bodies, making it a valuable practice for anyone looking to thrive while working remotely. Taking the time to stretch regularly is an investment in your health that pays in the long run

By weaving these stretches into your daily routine, you not only care for your body but also foster resilience, mindfulness, and a commitment to your well-being while navigating the challenges of remote work. Enhance your mobility, posture, and overall health from the comfort of your home office with these essential stretches.

Stretch with purpose, stretch with intention – find the 10 minutes in your day and get to it!  


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