Do you know some people are so tense that they’re in pain? And it could be because of sitting for long periods of time. Sitting too much is not only bad for your back but also for your legs and feet. That’s why we recommend these 5 poses for full body stretches.

1) The Cat-Cow Stretch

Start on all fours with hands beneath shoulders and knees beneath hips; round spine like a cat, moving head towards the floor without rounding shoulders (keep the chin tucked). Hold the position briefly, then arch back like a cow by raising head while tucking toes under; hold one or two seconds before returning to the neutral position. Repeat at least five times each way. This stretch releases the lower back and is beneficial if you sit with a rounded back.

2) The Recliner

While sitting, place feet on the floor and press heels together. Keep your spine straight as you lean from side to side five times for each stretch. These stretches help improve mobility in the hip joints, which can become tight from prolonged sitting or lack of movement.

Front thigh muscles (quadriceps) can also become tight. This stretch provides relief for tension in the lower back and tailbone.

3) The Toe Reach

Sit tall with your spine straight; extend one leg fully, flexing your foot and extending toes towards the opposite knee; hold stretch briefly before repeating on the opposite side. These stretches increase overall flexibility and mobility, especially in the ankles.

4) The Wall Squat

Stand with back against the wall; slowly slide down until thighs are parallel to the floor or as low as you comfortably can (or lower if you’re short); hold one to two counts before slowly sliding back up. These stretches increase flexibility in the legs, hips, and ankles.

The Wall Squat is also a great stretch for those who suffer from sciatica, as the wall helps stop you from dropping beyond a comfortable level.

5) The Happy Baby

Sit on the floor with legs extended and soles of feet touching. Clasp hands around knees and open them out to sides as wide as possible, pressing knees out to the sides with hands. Hold briefly before bringing legs back together and releasing hands from knees. This stretch releases tension in the hips and lower back, making it a great stretch for those who sit a lot or have desk jobs.

As you can see, these five stretches are good for full-body relaxation after a long term of sitting down.

The Bottom-Line

When you sit too long, your muscles will start to tighten and cramp. After a prolonged period of time, this can lead to pain or injury if left untreated. Luckily for those who are on their feet all day but still need relief from the tension in their legs, hips and lower back, these five stretches are great for full body relaxation after sitting down at work or home. Whether your goal is increased mobility by stretching out tight hip joints or relieving the stress of sciatica with The Wall Squat stretch; we hope that our 5 poses for full body stretches help take some pressure off!

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