Feeling Down with the Stiffness? Stretch it out!
Feeling Stiff from Working at Home? Try These Quick Mobility and Stretching Breaks
Raise your hand if you've been working from home for what feels like forever (and your desk is still not ergonomic!). 🙋♀️🙋♂️ If you’re anything like the majority of us, your "home office" probably wasn’t designed for long-term comfort. As a result, many of us are experiencing common complaints like neck pain, headaches, upper back tightness, and even numbness in the arms and hands. These pesky issues usually stem from something simple: poor posture. Specifically, that forward head position that we all tend to default to (aka upper crossed syndrome).
But fear not! You don’t need to quit your job or throw your chair out the window (though it’s tempting). Even a small 5-minute break for some mobility and stretching can work wonders. Incorporating a few simple movements into your day can not only alleviate discomfort but also keep you feeling more energized and less tense.
Here are some quick and effective stretches and movements that will target your spine in all six directions—flexion, extension, rotation, and side-bending, plus stretches for your hips and arms. Bonus: These moves will also help with your breathing, since many of us are guilty of only using our upper chest to breathe (spoiler alert: there’s more room down there!).
Let’s Get Moving—Here’s How You Can Stretch Your Way to a Healthier, Happier Workday:
These movements are best done breath-to-movement: inhale while you expand or lengthen, and exhale while you contract or twist. Try repeating each movement for 10 to 15 cycles of breath for maximum relaxation and relief. Trust me, your body will thank you!
1. Seated Cat/Cow 🐱🐄
This one’s a classic! It helps mobilize your spine and gets things moving from the neck all the way down to your lower back.
How to do it:
Sit comfortably in your chair with your hands on your knees.
Inhale and lift your heart up and forward, arching your back slightly (cow pose).
Exhale and tuck your chin to your chest, rounding your spine and pulling your belly button towards your spine (cat pose).
Repeat for several cycles of breath, and feel that back tension melt away!
2. Seated Rotation 🔄
Feeling tight in your back or shoulders? This movement will help you get a good stretch while working on spinal rotation.
How to do it:
Inhale, reaching both hands toward the sky.
Exhale, twist to one side, bringing one hand to the opposite knee and the other hand to the back of your chair (or simply reach behind you).
Hold the stretch, then repeat on the other side.
3. Seated Side Bend 🧘♀️
This one’s great for stretching the sides of your body and ope
How to do it:
Inhale, reach both hands up toward the sky.
Exhale, lean to one side, bringing your top hand up and over to stretch through your side.
Repeat on the other side, holding for a few deep breaths.
4. Seated Figure 4 🦵
If you’re sitting a lot, your hips are probably feeling tight. This stretch targets the hips and helps release tension.
How to do it:
Keep one foot planted on the ground and cross your opposite ankle over your leg (like the shape of a 4).
Inhale, sit up as tall as possible.
Exhale, hinge forward from your hips, bringing your chest toward your shin while keeping your back straight.
Repeat on the other side for balanced hip love.
5. Seated Hamstring Stretch 🦵🦵
Hamstring tightness can creep up when we sit all day, so this stretch is a must for keeping those legs feeling limber.
How to do it:
Straighten one leg, pointing that foot towards the ceiling.
Inhale, sitting up as tall as possible.
Exhale, hinge forward at your hips, bringing your chest towards your thigh. Keep your spine neutral!
Repeat on the other leg. Flex those hamstrings!
6. Prayer Stretch 🙏
his is a great stretch for the upper back, shoulders, and chest. It helps open up those areas that get tight from desk work.
How to do it:
Place your bent elbows on your desk in front of you, with your palms facing down and toward your shoulder blades.
Inhale, extending your elbows as far forward as comfortable.
Exhale, engage your lower belly slightly (to protect your low back) and press your chest towards your thighs, feeling the stretch in your shoulders and upper back.
Quick Recap—Make These Part of Your Routine!
You don’t need to spend hours at the gym to feel better and stay active. Incorporating just a few minutes of mobility and stretching into your daily routine can have huge benefits for your body, especially if you’re working from home in a less-than-ideal setup. Try these stretches out, and you’ll notice less pain, more energy, and better posture in no time.
And if you’re still feeling those aches and pains, don’t forget that regular chiropractic care can help keep everything in check and ensure your spine is moving smoothly!
So, what are you waiting for? Get up, stretch out, and show your body some love!