1. Spinal Wave Stretch
Sitting for long periods or moving too little can cause stiffness along the spine, leading to discomfort when you finally stand or change position. The spinal wave stretch promotes smooth movement through each vertebra, helping to release tension and improve mobility.
How to do it:
-
Stand with your feet hip-width apart.
-
Slowly lower your head, letting it create a wave through your spine.
-
Roll down one vertebra at a time until your hands reach toward the floor.
-
Reverse the movement, stacking your spine slowly back to standing.
-
Repeat 5 times.
2. Deep Lunge with Chest Opener
If your hips feel tight or your chest feels compressed from prolonged sitting, this stretch can help. It targets the hips while opening the front of the body, encouraging better posture and flexibility.
How to do it:
-
Start standing and step one foot forward.
-
Lower into a deep lunge with your front knee bent.
-
Keep your back leg extended behind you.
-
Raise your arms overhead.
-
Open your arms outward and squeeze your shoulder blades together.
-
Hold for 30 seconds, then switch sides.
3. Seated Forward Fold with a Twist
This movement is ideal for relieving tension in the lower back, shoulders, and hamstrings—areas that often tighten due to daily activity or long periods of sitting.
How to do it:
-
Sit on a mat with your legs extended straight in front of you.
-
Keep your spine long as you hinge forward from the hips.
-
Gently twist your torso to one side and hold briefly.
-
Return to centre, then twist to the opposite side.
-
Alternate sides for about 1 minute.
4. Cat-Cow Flow
Stiffness in the back and neck can make everyday movements uncomfortable. The cat-cow flow is a gentle yoga sequence that improves spinal flexibility while easing tension in the neck and shoulders.
How to do it:
-
Begin on all fours with wrists under shoulders and knees under hips.
-
Inhale as you arch your back, lift your head, and raise your tailbone (cow pose).
-
Exhale as you round your spine, tuck your chin, and draw your belly inward (cat pose).
-
Continue flowing between both poses for 1–2 minutes.
5. Standing Side Reach
Lateral stretches improve spinal mobility and release tension along the sides of the body and ribcage. This simple movement is easy to include in your daily routine.
How to do it:
-
Stand with your feet shoulder-width apart.
-
Lift one arm overhead and gently bend to the opposite side.
-
Hold for 15 seconds, feeling the stretch along your ribs.
-
Switch sides and repeat.
-
Perform 3 rounds on each side
Leave a Reply