10 Simple Stretches to Help You Move Through the Workday

Have you ever looked at the clock during the workday and wondered how have three hours just gone by? Whether you’re sitting or standing at a desk, all that time, not moving isn’t good for you or your muscles. Give them the much-needed stretch they deserve with these 10 easy moves. They’ll thank you later!

  1. Seated Torso Twist
  • Place your feet on the ground and face your body forward.
  • Put your left arm on the back of your arm and twist your upper body in that direction. Make sure your feet stay grounded.
  • Hold this position for 10 to 30 seconds.
  • Repeat for your right side.
  1. Calf Raises
  • Get on up out of that chair and move around to the back of it. Or stand close to a wall or standing desk.
  • Keep your legs straight and raise yourself by rolling onto the balls of your feet.
  • Tighten your calf muscles and hold for a few seconds.
  • Repeat 10 times.
  1. Neck Stretch
  • Take a deep breath and lean your head forward.
  • Slowly roll your head to the right side and hold for 10 seconds.
  • Exhale and roll your head to the left side. 
  • Inhale and lift your chin back to your starting position.
  • Do this three times on each side.

These 10 simple stretches to help you move through the workday will keep your muscles and joints feeling good.

These 10 simple stretches to help you move through the workday will keep your muscles and joints feeling good.

  1. Shoulder Shrug
  • Raise both of your shoulders at once up towards your ears.
  • Drop them and repeat 10 times.
  • This is an easy stretch to do multiple times a day to release tension in your back and shoulders.
  1. Hamstring Stretch
  • Stay in your seat for this stretch. Make sure both feet are planted on the floor.
  • Extend your left leg outward.
  • Reach toward your toes.
  • Hold this stretch for about 20 seconds.
  • Repeat on your right leg.
  1. Hip Flexor Lunge
  • Stand up and make sure you have a little bit of room to move.
  • Move your right leg back a few feet and bend your back knee–almost like your doing a lunge.
  • Lower both knees until you feel a stretch in the front of your right hip.
  • Squeeze your glutes on your right leg to deepen the stretch.
  • Hold this for 10 to 30 seconds.
  • Repeat on the other side.
  1. Chest Stretch
  • You can be seated or standing for this stretch. Dealers choice!
  • Clasp your hands behind your back.
  • Push your chest outward, and raise your chin.
  • Hold this stretch for 10 to 30 seconds.
  1. Wrist and Forearm Flexes
  • Another stretch where you can decide if you want to sit or stand.
  • Once you decide, extend your right arm forward with your wrist facing up.
  • Extend your fingertips downwards.
  • Use your left hand to pull your right fingertips back towards you gently.
  • Repeat for the left arm.
Don't forget to stretch those arms and shoulders as well.
Don't forget to stretch those arms and shoulders as well.
  1. Active Arm Circles
  • Because these are active arm circles, you gotta get on up out of your chair. 
  • Plant your feet firmly into the ground. Place your right hand over your core to stabilize your body. 
  • Swing your left arm in circles. First, swing forward and then reverse.
  • Continue for 10 reps.
  • Repeat with the right arm. 
  1. Full Body Bend
  • This is a great stretch to start your day, energize that afternoon slump, or end the day.
  • Stand up straight.
  • Exhale as you bend at the hips. Try to keep your knees as straight as possible.
  • Keep your hips in line with your ankles.
  • Touch your fingertips to the floor. If you can’t reach, no problem. Just grab behind your ankles or calves or cross your arms and hold onto your elbows.
  • Let your body hang there.
  • Keep your head and neck loose by inhaling and exhaling. Hold this for about 30 seconds.
  • Slowly return to standing one vertebra at a time with your head as the last thing to come up. 

Ahhhh! Now, doesn’t that feel better? It’s been suggested that regular workday stretching may reduce pain by up to 72%. That’s some great motivation to move. And even with all your stretching, if you find yourself still achy, a bit of CBD cream can also help bring relief to muscles and joints. 

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