Long hours of sitting can lead to fatigue, poor posture, and sluggish circulation, making it harder to stay focused. When energy levels drop, movement can help re-engage muscles, improve blood flow, and refresh your body and mind.
Here are three effective seated stretches that help prevent drowsiness and improve posture.
Move in a way that feel comfortable for your body, avoid painful stretching. This is not a substitude for individual medical advice.
Neck tilting up and down: Reduce tension and improve focus
Why it is helpful
Long periods of looking down at a screen or desk can cause stiffness in the neck and shoulders, contributing to fatigue and discomfort. This simple movement relieves tension and encourages better posture.
How to perform
Sit tall with your feet flat on the floor.
Slowly tilt your head upward, looking toward the ceiling. Feel the stretch in the front of your neck and chest.
Hold for five to ten seconds, breathing deeply.
Slowly lower your chin toward your chest, feeling the stretch in the back of your neck.
Hold for five to ten seconds, then return to a neutral position.
Repeat five to ten times.
Tip. Keep movements slow and controlled to avoid straining the neck.
Benefits
Relieves neck stiffness caused by prolonged sitting.
Reduces tension in the shoulders and upper back.
Encourages better alignment and posture.
Puppy pose (seated modification): Open the chest and re-energise the spine
Why it is helpful
Hunching over a desk compresses the chest and restricts breathing, which can make drowsiness worse. This stretch opens the chest, lengthens the spine, and helps you feel more awake.
How to perform
Sit tall with your feet flat on the floor.
Place your elbow on your desk.
Slowly hinge forward at the hips, lowering your chest toward your thighs.
Keep your upper arms extended and let your head relax downward.
Hold for twenty to thirty seconds, taking deep breaths.
Return to an upright position and repeat one to two times.
Tip. If your desk is low enough, rest your forearms on it for extra support.
Benefits
Reduces tension in the shoulders and upper back.
Improves spinal mobility and posture.
Promotes deeper breathing, increasing oxygen flow and focus.
Seated marching: Boost circulation and increase energy
Why it is helpful
Lack of movement can cause blood to pool in the legs, leading to sluggishness. Seated marching activates the leg muscles, improves circulation, and signals the brain to stay alert.
How to perform
Sit tall with your feet flat on the floor.
Lift your right knee toward your chest, keeping your core engaged.
Lower your foot back to the floor and repeat with the left leg.
Continue alternating legs in a marching motion for thirty seconds to one minute.
Tip. Increase intensity by lifting your knees higher or marching faster.
Benefits
Increases blood flow, reducing fatigue.
Engages core muscles for better posture.
Prevents stiffness and keeps the body active.
How to use these stretches to stay alert
Neck tilting up and down. Five to ten reps.
Puppy pose (seated). Hold for twenty to thirty seconds.
Seated marching. Thirty seconds to one minute.
This quick routine can be done whenever energy levels drop to help reduce tension, improve circulation, and maintain focus. Regular movement throughout the day prevents stiffness, promotes better posture, and keeps your mind engaged.
