Even during long stretches of desk work, your back and joints need movement and gentle stretching to avoid stiffness and pain. Regular seated stretches improve flexibility and preserve range of motion.[1]
Before starting any stretch it's important to warm up: it improves circulation, increases muscle flexibility, and reduces the risk of injury even with simple movements.[2]
Фото: Mikael Blomkvist
- Draw your knee toward your chest, gently hugging the thigh and keeping your back straight — you'll feel a soft stretch in the lower back.
- Sitting on the edge of your chair, extend your leg forward and hinge from the hip, keeping your back flat — you'll work the back of the thigh and the lower back.
- Sitting upright, twist your torso, place your hand on the opposite knee, and gently turn your gaze over your shoulder — this activates the spine and the side muscles.
- "Mindful movement": cross your ankle over the opposite thigh, sit up tall, and gently lean forward, feeling the stretch on the outer thigh.
Use these exercises two to three times a day, especially after long periods of sitting. Hold each movement for 10–30 seconds and breathe calmly — that's enough to maintain mobility and relieve tension.[1] [3]
If you have chronic pain or restricted movement, be sure to consult a doctor or physiotherapist before introducing even gentle office stretching.[1]
