Surprisingly Simple Stretches to Say Sayonara to Soreness

5. Chest Opener Against a Wall

A chest opener stretch against a wall is an excellent remedy for the hunched-forward posture so many of us adopt while typing or texting. When you open the chest and shoulders, you help counteract rounded shoulders and stiffness in the upper body. This can reduce aches between the shoulder blades and foster better postural alignment. Stand about a foot’s length away from a wall, turning to place one palm flat on it at shoulder height. Your arm should be slightly behind your torso, elbow just soft enough to avoid locking. Gently rotate your body away from the wall until you feel a comfortable stretch across your chest, anterior shoulder, and possibly down your arm. Hold this position for roughly 15 to 30 seconds, breathing steadily. If you feel any pain, ease off or reposition your arm to a different angle. Switch sides to maintain balance. This move can be done multiple times a day, especially if you find yourself slouching or feeling tight in the upper body. Over time, it may improve your ability to stand straighter and breathe more deeply, as an open chest facilitates better lung expansion. Pair this with shoulder rolls for a quick, revitalizing upper-body routine.

6. Seated Spinal Twist

A seated spinal twist is a mainstay in many stretching or yoga routines, and for good reason. This simple move targets the entire length of your spine, promoting mobility and releasing tension in the back muscles. It can also help alleviate discomfort in the shoulders and hips, as it gently rotates the torso and aligns the posture. Begin seated on the floor with both legs extended. Bend one knee and cross it over the opposite leg, placing your foot on the floor beside the extended thigh. If this is uncomfortable, sit on a small cushion or keep the bottom leg slightly bent. Inhale to lengthen your spine, imagining a string pulling the top of your head upward. On an exhale, twist your torso toward the bent knee, resting one hand behind you and the other arm hugging or gently pressing against the bent knee. Avoid straining; aim for a comfortable rotation. Hold for 10 to 20 seconds while breathing deeply, then slowly unwind and repeat on the other side. If you’re at a desk or prefer a chair, simply cross one leg over the other and twist in the same manner. Over time, this twist can help improve spinal health and ease mid-back soreness.