Simple Stretches to Undo the Damage of Sitting All Day

14. The Ankle and Foot Rollout

After hours of sitting, your feet and ankles can feel stiff, which impacts your balance and gait when you finally stand up. This simple self-massage technique can make a huge difference. Place a tennis ball, lacrosse ball, or even a water bottle under your foot while you're seated. Gently roll your foot back and forth over the object, applying as much pressure as is comfortable. This action releases tension in the plantar fascia and calf muscles, which can get tight from being in a fixed position. It also improves circulation and sensory feedback in your feet, helping you feel more grounded and stable.

15. The "W" Stretch for Upper Back

This underrated stretch is a simple but powerful way to activate and strengthen the muscles in your upper back that have been turned off by slouching. While seated or standing, bring your arms up and bend your elbows to a 90-degree angle, forming a "W" shape with your torso. With your palms facing forward, squeeze your shoulder blades together and gently push your elbows back. Hold for a few seconds before relaxing. This move directly targets the rhomboids and mid-traps, which are responsible for keeping your shoulders pulled back and your spine straight, combating the "text-neck" posture that's so common.