Working long hours at a desk can lead to stiffness, poor posture, and recurring back pain. The good news is that just a few minutes of stretching daily can release tension, boost circulation, and support spine health. Below are five simple stretches you can practice at home to stay active and prevent discomfort.
1. Cat-Cow Stretch
How to do it:
Start on all fours, with wrists under shoulders and knees under hips.
Inhale, arch your back, lift your head, and tailbone upward.
Exhale, round your spine, and tuck your chin into your chest.
Repeat 8–10 times with steady breathing.
Benefits:
Improves spinal mobility and circulation.
Relieves stiffness and massages the spine.
Strengthens core muscles to reduce slouching.
2. Seated Spinal Twist
How to do it:
Sit upright on a chair, feet flat on the floor.
Place your hand on the outside of your left thigh.
Gently twist your torso to the left, keeping your spine tall and shoulders relaxed.
Hold 15–20 seconds, then switch sides.
Repeat 3 times per side.
Benefits:
Loosens tightness in the lower back and obliques.
Decompresses vertebrae and improves posture.
Stimulates digestion and core flexibility.
3. Standing Forward Bend
How to do it:
Stand with feet hip-width apart.
Inhale, then exhale as you fold forward from the hips.
Let arms hang or rest on shins.
Slightly bend knees if hamstrings are tight.
Hold 20–30 seconds.
Benefits:
Relieves spinal pressure and stretches hamstrings.
Improves flexibility and reduces stiffness.
Boosts circulation, enhancing focus.
4. Child’s Pose
How to do it:
Kneel with big toes touching, sit back on heels.
Extend arms forward, lower forehead to the ground.
Hold for 30–60 seconds with deep breaths.
Benefits:
Elongates spine and relieves lower back tension.
Eases hunching from prolonged laptop use.
Promotes relaxation and mental reset.
5. Bridge Pose
How to do it:
Lie on your back, knees bent, feet hip-width apart.
Place arms at sides, press feet firmly, and lift hips upward.
Hold 15–20 seconds, then lower slowly.
Benefits:
Strengthens back, glutes, and hamstrings.
Stretches chest, neck, and spine.
Builds core stability to prevent future pain.
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