Simple Stretches to Undo the Damage of Sitting All Day

16. The Reverse Prayer Pose

This deep shoulder and wrist opener is an advanced yet effective way to counter the effects of a sedentary lifestyle. While sitting or standing, bring your hands behind your back and press your palms together, pointing your fingers upward toward your neck. Slowly work your hands up your spine as high as you can comfortably go. This stretch opens up the often-neglected wrist joints and anterior shoulder muscles while promoting a straighter, more upright posture. It’s a fantastic way to improve flexibility in a range of motion that’s rarely used in daily life but is crucial for overall shoulder health and mobility.

17. The Glute Stretch at the Desk

Your glutes, the largest muscle group in your body, become weak and inactive from prolonged sitting. This stretch helps to re-engage them and relieve tension. While seated in your chair, cross one ankle over your opposite knee, just like in the Figure-Four Stretch. Keeping your back straight, lean forward slightly from your hips until you feel a deep stretch in your glute and hip. This version is more subtle than doing it on the floor but is perfect for a quick reset during a long day. Regularly stretching your glutes can help prevent lower back pain and improve hip mobility.