Why stretching helps

Long hours of sitting or standing in one position can lead to muscle tightness, poor circulation, and low energy levels. Simple, targeted stretches can increase blood flow, improve mobility, and restore alertness throughout the day.

Here are three effective stretches to loosen tight muscles, improve posture, and enhance circulation.

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

Leg swings: Loosen tight hips and improve circulation

Why it is helpful

Leg swings help counteract the effects of prolonged sitting by mobilising the hips and engaging the leg muscles. This dynamic movement also encourages blood flow, reducing feelings of stiffness and fatigue.

How to perform

1. Stand tall and hold onto a wall, desk, or chair for support.
2. Swing one leg forward and backward in a controlled motion, keeping your core engaged.
3. Repeat for ten to fifteen swings per leg.
4. Switch legs and repeat.

Tip. Keep the movement smooth and gradually increase your range as your muscles warm up.

Benefits

• Loosens stiff hip muscles and improves mobility.
• Increases circulation, reducing muscle fatigue.
• Helps prevent lower back strain by improving hip flexibility.

Calf raises: Activate the legs and improve blood flow

Why it is helpful

Standing or sitting for extended periods can lead to poor circulation and muscle stiffness in the lower legs. Calf raises strengthen the calf muscles, improve circulation, and prevent lower leg discomfort.

How to perform

1. Stand with feet hip-width apart.
2. Slowly lift your heels, rising onto the balls of your feet.
3. Pause briefly, then lower your heels back down.
4. Repeat ten to fifteen times.

Tip. To increase the challenge, try performing single-leg calf raises or standing on a step for a greater stretch.

Benefits

• Strengthens the lower legs, preventing stiffness.
• Improves circulation, reducing sluggishness.
• Enhances balance and stability for better posture.

Chest and pec stretch: Improve posture and increase oxygen flow

Why it is helpful

Sitting for long hours can cause the chest muscles to tighten, pulling the shoulders forward and leading to poor posture. This stretch helps counteract hunching, relieve upper body tension, and promote deeper breathing.

How to perform

1. Interlace your fingers behind your head.
2. Push your chest open.
3. Hold for ten seconds, breathing deeply.
4. Release and repeat one to two more times.

Tip. If interlacing the fingers is difficult, use a towel or resistance band for assistance.

Benefits

• Reduces shoulder and upper back tension.
• Improves posture by reversing the effects of slouching.
• Encourages deeper breathing, increasing alertness.

How to use these stretches for more energy

• Leg swings. Ten per leg.
• Calf raises. Ten to fifteen reps.
• Chest and pec stretch. Hold for twenty to thirty seconds.

This quick routine loosens tight muscles, increases circulation, and helps maintain mobility throughout the day. These stretches can be used before work, during a break, or after long periods of sitting to stay refreshed and prevent stiffness.

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