After a long day sitting in front of a computer, your body is probably clamoring for some relief! Stretching is one of the best ways to offer that relief, especially stretches that focus on the chest, spine, and hips. That’s why we’ve put together a quick stretch routine that you can try right after coming home or before going to bed. It includes:
- Roll Down/Roll Up
- Chest Stretch
- Yogi Squat
- Straddle Stretch
- Spinal Twist
In the rest of this article, we’ll walk you through each stretch so you can get the maximum benefits. We also offer modifications to help your body ease into each position a little more gently.
How To Stretch After A Long Day In The Office
Roll Down/Roll Up
Stand up straight and tall with your feet hip width apart. Starting with the top of your head, slowly roll down your spine. Move slowly, vertebrae by vertebrae, until your fingers are resting on or reaching for the floor. Use a block under your hands if necessary. Take a deep breath, let the top of your head come a little closer to the ground, and then bend your knees to start rolling up.
Move slowly through every part of your spine as you roll up, letting your head come up last. Repeat one or two more times.
Stand or sit up straight and clasp both hands behind your back. Gently pull them away from your back to stretch and open your chest. Draw your shoulders down and away from your ears and breathe deeply as you stretch. Hold the stretch for three to five breath cycles.
Stand up with your feet shoulder width apart, then bend your knees, dropping your hips until they are as close to the ground as possible. Place your palms together and then gently press your triceps into your thighs, opening them a little bit more. Keep your chest lifted. If this position is uncomfortable, try placing a blanket under your heels to ease the pull on your Achilles tendons.
Sit up straight with your back as long as possible and your legs open as far as is comfortable. Place your hands on the ground in front of you and start to slowly walk them forward. If this feels too intense, you can rest your upper body on a pillow or bolster. Breathe deeply and hold this position for three to five breath cycles, guiding your body closer to the ground on each exhale.
Lie on your back with your arms in a T position, knees bent, and feet on the floor. Inhale, then exhale and let your knees drop to the left as you turn your head to the right. You can straighten your right leg if you’d like, or you can rest your hand on your right knee to draw it a little closer to the ground. Sink both shoulders toward your mat and breathe deeply. Hold the stretch for three to five seconds, then switch sides.
With consistent practice, you’ll start to notice that your body feels more limber and relaxed. Keep stretching after work and throughout your day, and you’ll feel the results before you know it!