Decker believes the lower back is a prime tension spot. This elongating back stretch relieves low back discomfort. Yoga can support healthy sleep, according to Harvard Health Publishing.
Seated Spinal Twist
A spinal twist involves taking a deep breath and twisting your spine to relieve stress, like straining water from a cloth. “You can easily perform this right in your chair at work for a much-needed break during a busy workday,” says Matthews.
This stretch helps open hips, a typical cause of tight backs. “We create poor body positions every day from sitting too long,” Decker adds. These yoga stretches may help relieve persistent back pain, according to the Mayo Clinic.
Lying Glute Stretch
If you've been sitting still, this stretch will move your lower back. Get up and locate a place to lie. He believes taking a break from what you're doing might also reduce stress.
Wide-Legged Forward Fold With Chest Expansion
According to Matthews, this stretch works your upper and lower body, making it a versatile workout. She recommends it for tight hamstrings (common in walkers and runners) and chest and shoulder muscles (common in desk workers).
Chest Opener Stretch
This is a great stretch to do at your desk when you need a quick break. "This stretch helps you stand up straight and relieves tension in your chest to improve blood flow and oxygen," says Ducker.