Un-Slump Your Shoulders: Stretches for Anyone Who Sits All Day

The Cat-Cow Stretch: Promoting Spinal Flexibility

The cat-cow stretch, a staple in yoga practices, is excellent for enhancing spinal flexibility and posture. Begin on all fours with your wrists aligned under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale as you round your back, tucking your chin to your chest and tailbone under (cat pose). Repeat this flow 10-15 times, focusing on the movement of the spine. By promoting flexibility in the spine, the cat-cow stretch helps counteract the rigidity that develops from prolonged sitting, encouraging a more upright and relaxed posture.

Doorway Stretch: Expanding Shoulder Mobility

The doorway stretch is another effective method to improve shoulder mobility and counteract the effects of desk work. Stand in a doorway with your arms at a 90-degree angle, elbows at shoulder height. Place your forearms against the door frame and step forward with one foot, feeling a stretch in the chest and shoulders. Hold for 15-30 seconds, then switch feet. This stretch not only targets the pectoral muscles but also encourages the shoulders to move back into alignment. Regular practice can significantly enhance shoulder flexibility, making it easier to maintain proper posture throughout the day.