Why flexibility matters

Flexibility is key to reducing stiffness, improving mobility, and keeping muscles and joints healthy. Whether you spend long hours sitting at a desk or want to improve your range of motion, regular stretching can increase circulation, relieve tension, and promote better movement.

You do not need a yoga mat or a full workout session to work on flexibility. A chair is all you need. Here are three effective seated stretches to improve flexibility in your lower back, hips, and sides.

Move in a way that feel comfortable for your body, avoid painful stretching. This is not a substitude for individual medical advice.

Seated forward fold. Stretch the lower back and hamstrings

Why it is helpful

Sitting for long periods can cause tight hamstrings and lower back stiffness. This stretch lengthens the back of the legs and relieves tension in the spine, making it a great way to loosen up after a long day of sitting.

How to perform

1. Sit on a chair with feet flat on the floor and knees at hip-width.
2. Take a deep breath in, then slowly hinge forward from your hips, letting your upper body fold toward your thighs.
3. Let your hands rest on the floor or dangle toward your feet.
4. Hold for twenty to thirty seconds, breathing deeply.
5. Slowly roll back up to sitting, one vertebra at a time.

Benefits

• Increases flexibility in the hamstrings and lower back.
• Encourages spinal mobility and relaxation.
• Releases tension from prolonged sitting.

Figure-four with a twist. Open the hips and loosen the spine

Why it is helpful

Tight hips can restrict movement and contribute to lower back discomfort. The figure-four stretch opens the hips, while the twist adds spinal mobility and improves rotational flexibility.

How to perform

1. Sit tall with feet flat on the floor.
2. Cross your right ankle over your left knee, forming a "figure four" shape.
3. Place your left hand on your right knee and gently twist your torso to the right, placing your right hand on the back of the chair for support.
4. Hold for twenty seconds, breathing deeply.
5. Slowly return to the centre and switch sides.

Tip. Keep your spine long as you twist, avoiding slouching.

Benefits

• Improves hip mobility and reduces tightness.
• Increases spinal flexibility and rotation.
• Relieves tension in the lower back and glutes.

Seated side stretch. Lengthen the spine and improve shoulder mobility

Why it is helpful

Sitting in the same position for hours can cause stiffness in the sides of the torso and shoulders. This side stretch lengthens the spine, improves rib cage mobility, and enhances upper body flexibility.

How to perform

1. Sit tall with feet flat on the floor and core engaged.
2. Hold your hands together. Reach overhead. Stretch towards the left
3. Hold for fifteen to twenty seconds, then switch sides.

Tip. Keep your hips grounded and focus on creating length in the side body rather than leaning forward.

Benefits

• Improves flexibility in the spine and shoulders.
• Reduces stiffness from prolonged sitting.
• Enhances range of motion in the upper body.

How to use these stretches to improve flexibility

• Seated forward fold. Hold for twenty to thirty seconds.
• Figure-four with a twist. Hold for twenty seconds per side.
• Seated side stretch. Hold for fifteen to twenty seconds per side.

Performing these stretches daily or as a break from sitting can increase flexibility, reduce stiffness, and improve mobility. Regular stretching helps your body move more freely and prevents the tightness that builds up from prolonged sitting.

‍