Health & Medical

Video: Seated stretches for the workplace

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Standing or sitting for long periods of time can make areas of your lower body sore. To prevent or reduce stiffness and pain, try these stretches.

For the first stretch, bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward. You’ll feel tension in your lower back and the upper part of your buttock. Hold the stretch for 30 seconds. Relax and return to the starting position and repeat the stretch with your other leg.

Next, position yourself on the edge of your chair and straighten out one of your legs in front of you, resting your heel on the floor. Bend forward at the hip until you feel a stretching sensation at the back of your thigh. Be sure to keep your back straight. Hold the stretch for 30 seconds. Relax and return to the starting position and repeat the stretch with your other leg.

When doing seated stretches, it’s safest to use a chair that doesn’t have wheels. Breathe freely as you hold each stretch, and be careful not to bounce. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.

Dec. 11, 2021

  1. Armiger P, et al. Workplace stretching programs. In: Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010.


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