If you spend hours at a desk, you know the feeling: tight shoulders, stiff neck, that nagging ache in your lower back. Here are five stretches that actually make a difference.
1. The Chin Tuck
Sit tall, gently draw your chin straight back (making a "double chin"), hold for 5 seconds, release. Repeat 10 times. This counteracts the forward head posture from staring at screens.
2. Shoulder Blade Squeeze
Sit at the edge of your chair, squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds. This opens the chest and counteracts rounded shoulders.
3. Seated Figure Four
Cross one ankle over the opposite knee, gently lean forward keeping your back straight. Hold 30 seconds each side. This releases hip tension from prolonged sitting.
Set a timer to do these every hour. Your body will thank you.
