Standing or sitting for long periods of time can make areas of your body sore. To prevent or reduce stiffness and pain, try these stretches.
For the first stretch, place one hand on a chair or desk for stability. Grab one of your ankles and bring it up toward your buttock. You’ll feel tension in the front of your thigh. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another. If you have a hard time grabbing your ankle, grab your pant leg instead. Hold the stretch for 15 to 30 seconds and return to the starting position. Repeat the stretch with your other leg.
Next, stand up straight and fold your arms in front of your chest, rotating your trunk in one direction. Keep your hips facing forward and your feet hip-width distance apart. You’ll feel tension in your back. Hold the stretch for 30 seconds and return to the starting position. Rotate your trunk in the other direction and repeat.
When you’re stretching, keep it gentle. 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
- Armiger P, et al. Workplace stretching programs. In: Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010.
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