Surprisingly Simple Stretches to Say Sayonara to Soreness

15. Wrist & Forearm Stretch

In a world dominated by keyboards, smartphones, and repetitive hand movements, wrist and forearm stretches are essential for maintaining comfort and preventing strain-related issues like carpal tunnel syndrome. By improving flexibility and circulation in these smaller muscles, you can lessen aches and reduce fatigue that often arises from long periods of typing or texting. To do this stretch, extend one arm forward at shoulder height with the palm facing down. Gently use your opposite hand to pull the fingertips back toward you, feeling a stretch along the top of your wrist and forearm. Keep your shoulder relaxed and your elbow straight but not locked. Hold for 10 to 15 seconds, then rotate the palm to face upward, repeating the stretch for the underside of the forearm. Switch arms and repeat. For added relief, you can also gently roll the wrists in circles after each stretch. This move is quick and can be performed at regular intervals during the workday to ward off tension. Coupled with good desk ergonomics—such as using a wrist pad or adjusting chair and desk heights—wrist and forearm stretches help ensure healthy range of motion and can significantly reduce daily hand or forearm fatigue.

16. Bear Hug Stretch – Give Yourself Some Love!

Sometimes, all you need is a big hug—even if it’s from yourself! The bear hug stretch is a simple yet effective way to release tension in your upper back, shoulders, and even your neck. It’s particularly useful for people who spend hours hunched over computers or constantly scrolling on their phones. To do this stretch, stand or sit up tall with your back straight. Extend your arms out wide, as if you’re about to hug someone. Then, cross them in front of your chest, wrapping each arm around the opposite shoulder. Gently squeeze, pulling your shoulder blades apart while slightly rounding your upper back. Hold this position for 15 to 20 seconds, taking deep breaths to enhance relaxation. Afterward, switch the arm placement so the opposite arm is on top and repeat. This movement counteracts poor posture, improves flexibility, and even gives you a moment of self-care during a busy day.