Stay Limber and Active: 7 Stretches Throughout the Day to Break Up the Sitting

1. Neck and Shoulder Release:
   Sit up straight with your feet flat on the floor. Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. Hold this position for 15-20 seconds, feeling the stretch on the left side of your neck. Repeat on the other side. Next, roll your shoulders back and down, then forward in a circular motion. This helps release tension and prevent stiffness in your neck and shoulders.
2. Seated Spinal Twist:
   Sit with your back straight and feet planted on the floor. Place your right hand on your left knee and gently twist your upper body to the left, using your hand as leverage. Hold for 15-20 seconds and repeat on the other side. This stretch promotes spine flexibility and relieves tension in the back.
3. Hip Flexor Stretch:
   Stand up and step your right foot back into a lunge position. Keep your left knee bent at a 90-degree angle and press your hips forward slightly. You should feel a stretch in the front of your right hip. Hold for 20 seconds, then switch sides. This stretch helps counteract the tightness that comes from sitting for long periods.
4. Forward Fold:
   Stand up straight with your feet hip-width apart. Slowly bend at the hips and lower your upper body towards the floor. Let your head and neck relax. You can bend your knees slightly if needed. Hold for 20-30 seconds to stretch your hamstrings and lower back. This pose also increases blood flow to your brain, helping to boost your focus and energy.
5. Wrist and Forearm Stretch:
   Extend your arms in front of you at shoulder height, palms facing down. Use your left hand to gently pull back the fingers of your right hand until you feel a stretch in your forearm. Hold for 10-15 seconds, then switch sides. This stretch helps relieve tension from repetitive keyboard and mouse use.
6. Seated Hamstring Stretch:
   Sit at the edge of your chair and extend one leg straight out with your heel on the floor. Keep your back straight and gently hinge forward at the hips until you feel a stretch in your hamstring. Hold for 20-30 seconds and switch to the other leg. This stretch targets the back of your thighs and helps improve flexibility.
7. Calf Raises:
   Stand behind your chair with feet hip-width apart. Hold onto the back of the chair for support. Slowly raise your heels off the ground, coming onto the balls of your feet. Lower back down and repeat for 15-20 reps. Calf raises improve ankle mobility and help prevent tightness in the calves.