Simple Stretches to Undo the Damage of Sitting All Day

Stretch 10 - The Standing Quad Stretch

While hip flexors often get the most attention, the quadriceps (the muscles at the front of your thighs) also shorten from sitting. The Standing Quad Stretch helps to counteract this. Standing and holding onto a wall for balance, bend one knee and grab your ankle with the same hand, gently pulling your heel towards your glute. This stretch lengthens the quadriceps and hip flexors simultaneously, which helps improve posture and knee alignment. It’s a quick and simple stretch you can do anywhere to re-energize your legs and relieve tension.

Stretch 11 - The Wrist and Forearm Extension

It's not just your larger muscle groups that suffer from a sedentary desk job; your wrists and forearms are also at risk. The Wrist and Forearm Extension is a crucial stretch for preventing discomfort and repetitive strain injuries like carpal tunnel syndrome. Extend one arm out in front of you with your palm facing down. Using your opposite hand, gently pull your fingers back toward your body until you feel a stretch in your forearm. This simple move helps release tension from repetitive typing and mouse usage, improving circulation and flexibility in your hands and wrists.