Feature Image by Dane Wetton

We all know that achy, tired feeling after sitting at a desk all day. If you work remotely, it is particularly easy to fall prey to sitting at your desk for hours on end without any reprieve. After the umteenth Zoom call, it’s very likely that your lower back and the rest of your body might be in need of a really good stretch.

We’ve gathered some of the best stretches that are perfect after a long workday. Your back and your peace of mind will thank you later!

Cat/Cow Stretch

The cat/cow pose or stretch is meant to loosen your lower back and re-energize your body! You will start on all fours, and as you move through the stretch, you will flatten and arch your back. Get ready to loosen up and get your blood flowing with this move.

Figure 4 Stretch

A great stretch for your glutes and your hips, this stretch is great for the person suffering from a herniated disc. Lie flat on your back, knees bent. Next, place your ankle over the opposite knee. Place your hands behind your bent knee and slowly pull forward. You can repeat this stretch three times per leg for 30 seconds, twice a day.

Bridge Pose

If you are looking for a good stress reliever, then the bridge pose is perfect for you! Don’t be intimidated. This stretch is for both beginners and more experienced athletes who are looking for a deeper stretch. Lie on your back, knees bent, and scoop your tailbone and your hip pointed up with your hands and feet flat on the floor. Bridge pose is great for your front and back body and can reduce back pain.

Supine Twist

This reclined pose is great to stretch out the spine. The supine twist is also great for digestion and helps remove toxins and stress from the body. It stretches all of the muscles and organs along the torso, and, fun fact, it even helps tone the core! 

Lie flat on the floor with your back reclined against the floor. Bend your knees off the floor, stretch your arms out straight on either side of you (making a “T” shape), and twist your knees and lower torso to one side of the room. Keep the opposite side of your body (your arms and shoulders) pressed against the floor.

Child’s Pose

Child’s pose is great for your knees, hips, and spine — really your whole body. Breathe deeply as you move deeper and intentionally into this restorative pose.

Kneel down on the floor while resting your butt against your heels. Keep your butt on your heels as you roll forward and slide your arms forward lengthening in your back. 

 
As always, consult your doctor if you have any additional questions on relieving your body from sitting all day.

xx, The FabFitFun Team