Feeling stiff from working from home? Here's how you need to stretch

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The pandemic has cut out most of our commutes and traffic time (thankfully), but it has also given us more hours working (not ideal, as sit happens).

While regular yoga sessions and expert training plans can help massively, we also need a few quick go-to moves to help reduce the tension and ache. Here are seven stretches you can band together in a quick 10-minute fix – if you need more moves and you’ve got more time (20-minutes), try this routine.

You can do them in your ‘work’ clothes, and they’re simple and won’t make you sweat (unless you’re really inflexible). They’re also brilliant at helping to defuse post-workout DOMS and stiffness.

Do two or three circuits of this daily (and in between marathon desk sessions) for best results in beating that lower back, neck or hip pain. 

1. STANDING SIDE STRETCH

Targets: Abs, Obliques, Spinal Erectors, and muscles running along the side of your body. The more you get into the stretch, the further across you can reach. 

2. LOW LUNGE TWIST

Targets: Hip flexors, psoas, and lower back

This is an excellent move to help open up stiff hips, and it’s very similar to the Crescent Low Lunge Twist yoga move. Repeat on both sides.

3. CAT-COW POSE

cat, cow, pose, stretch

Targets: Spine

Also known as Chakravakasana, this yoga pose flexes and extends your spine, and it can help improve circulation in the discs in your back. It’s a basic motion, but one that can be enormously beneficial in supporting the back and easing pain, improving your posture, and maintaining a healthy spine, especially if you spend a lot of time sitting.

4. CAMEL POSE

Beautiful young girl doing camel yoga pose on the

Targets: Chest, abs, shoulders, hips and quads

Transitioning straight from the Cat-Cow Pose, this yoga move improves your posture, counteracts the effects of prolonged sitting and slouching, and can help relieve back pain.

5. FIGURE FOUR BRIDGE

Targets: Hip joint

This may seem a complex move at first, but once you get the hang of it and its variations, you’ll benefit hugely in loosening and strengthening your hip joint. 

6. STANDING HAMSTRING STRETCH

Targets: Hamstrings

Tight hamstrings can pull your whole body out of alignment and cause hip and lower back issues. If that’s a problem you’ve faced before, spend some more time in this stretch.

7. CHILD’S POSE

Targets: Back, thighs, hips and ankles

This relaxing, gentle stretch is a brilliant one to end off your WFH solution. 

This article was originally published on The Movement Empire (TME).

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