Step away from your inbox, stay in your chair, and run through this refresh whenever your posture starts to slump.
Seated Figure Four
Duration: 01:00
Cross your ankle over your thigh while seated to open your hips and glutes without lying down.
Difficulty: Beginner
Instructions
- Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee.
- Lengthen your spine and hinge forward from your hips to deepen the stretch.
- Hold for several breaths, then switch sides.
Tips
- Press down gently on the crossed leg to open the hip further if it feels good.
Adjustments
- Stay upright instead of folding forward for a lighter stretch.
Seated Hamstring
Duration: 01:00
Stretch your hamstring right from a chair by lengthening one leg and hinging forward.
Difficulty: Beginner
Instructions
- Sit tall on the edge of a chair with one leg extended, heel on the floor and toes pointing up.
- Lengthen your spine and hinge forward from the hips toward the extended foot.
- Reach hands toward your foot or shin while keeping your back long, then switch legs.
Tips
- Avoid rounding your spine; think about reaching your chest forward.
- Let the arms help deepen the stretch only if it feels good.
Adjustments
- Place hands on your shin or use a strap if your toes feel far away.
Trunk Rotation
Duration: 01:00
Twist through your trunk from a seated position to mobilize your spine and hips.
Difficulty: Beginner
Instructions
- Sit tall with arms relaxed, then cross one leg over the other.
- Rotate your torso, placing the opposite hand on the outside of the top knee.
- Place your other hand on the back of your chair and turn your head to look behind you while you breathe.
Tips
- Lengthen your spine before deepening the twist.
Adjustments
- Keep both feet flat on the floor if crossing your legs feels uncomfortable.
Chest Opener
Duration: 00:30
Open your heart space and stretch the front body with a simple yet powerful chest opener.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Clasp your hands behind your head and widen your elbows out to the sides.
- Gently squeeze shoulder blades together and lift your chest as you breathe in.
Tips
- Keep shoulders soft and away from your ears.
- Maintain a long spine rather than arching through the lower back.
Adjustments
- Hold a strap or towel behind your head if your hands do not quite meet comfortably.
One Arm Hug
Duration: 00:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Overhead Tricep
Duration: 00:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
Instructions
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Tips
- Keep your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Adjustments
- Hold a strap between your hands if reaching the elbow feels challenging.
Forearm Stretch
Duration: 01:00
Give your wrists and forearms some love by gently pulling back on your fingers and breathing into the release.
Difficulty: Beginner
Instructions
- Sit or stand tall and extend one arm in front of you with the palm facing up.
- Use the opposite hand to gently pull the fingers back toward your body until you feel a forearm stretch.
- Hold for a few deep breaths, then switch sides.
Tips
- Keep shoulders relaxed and down away from your ears.
- Move slowly into the stretch to avoid overstressing the wrist.
Adjustments
- Maintain a slight bend in the elbow if fully straightening feels uncomfortable.
Sit tall, roll your shoulders back, and return to your tasks with a clearer head and looser body.
