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After the back-to-back meetings, endless screen time and deadline, your body can sometimes shout for relief. If your neck looks tight, your back pain, or your energy has crashing completely by the end of every work day, we are going to help you open correctly. You don’t need an hour in the gym or we are going to tell you for the head in a spa! These are 10 simple, effective stretches that help you relieve stress, promote circulation and bring back balance to your body and mind.
Gentle stretch to do after office work
Here are 10 simple but effective stretches that you can do after a busy day to relax and reduce stress:
- Sit or stand upright.
- Gently tilt your head to the right, bring your ear to your shoulder.
- Hold for 15-20 seconds.
- Repeat to the left.
This stretch helps to sit on the neck and shoulder stress or see the screen at the desk.
- Sit or stand comfortably with your arms.
- Roll your shoulders 10 times in a circle.
- Then play them backward 10 times.
The shoulder rolls are great for reducing stiffness and improving blood flow.
- Go to your hands and knees.
- Breathing and lifting your back (cow currency), raising your head and tailbone.
- Round the exhale and your spine (cat currency), tuck your chin and tailbone.
- Repeat slowly for 6-8 rounds.
This soft movement relaxes the spine and improves flexibility.
- Sit on the floor directly with your feet with your feet.
- Sit inhale and long.
- Breathing and slowly moves towards your toes.
- Hold for 20-30 seconds.
It reduces lower back pain and spreads hamstrings.
- Knee on the floor and sit back on their heel.
- Lower your chest on your knees and move your arms forward on the floor.
- Relax your forehead and breathe deeply for 30-60 seconds.
This is a deep cool stretch for your back and hips. Also, it can also improve sleep.
- Stand or sit with your arms by your sides.
- Raise your right hand up and slowly bend to the left.
- Hold for 15-20 seconds.
- Switch the sides.
It spreads the edges of your body and helps you breathe more deeply.
- Sit on a chair and lift one leg from the ground.
- Roll your ankle in circles 10 times in each direction.
- Switch the feet.
A benign way to release tension in your feet and improve blood circulation.
- Stand with the hip-width of the feet.
- Slowly bend ahead of the hips and hang your arms.
- Relax your head and neck and hold for 20-30 seconds.
This exercise releases stress in the back, neck and hamstrings.
- Sit with your feet.
- Fold your right knee and place your right leg on the left leg.
- Keep your right hand out of your right knee.
- Gently turn to the right and hold for 20 seconds.
- Switch the sides.
This stretch helps to relieve stress in the spine and back.
- Lie on your back with both knees.
- Cross your right ankle above your left knee.
- Hold your left thigh and pull it towards your chest.
- Hold for 20-30 seconds, then switch to the sides.
This practice is great for tight hips, which is quite common after sitting for a very long time.
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