Simple stretches for sitting or standing

The benefits of a good stretch cannot be understated. Stretching can help you improve your range of motion, improve posture and balance, release tension, and so much more. A good stretch can give you the quick release you need to get going again on busy, stressful days. Here are four simple stretches you can do anywhere in your home—sitting or standing.

Upward arm stretch:

1. Sit or stand tall with your feet planted on the floor, hip-width apart.
2. Lace your fingers together and extend your arms overhead while breathing deeply.
3. For a deeper stretch, gently tilt your head back and turn your gaze toward the ceiling. Hold for several seconds, then slowly release.

Neck and shoulder stretch:

1. Sit or stand tall with your feet planted on the floor, hip-width apart.
2. Lift your right arm over your head and rest your right hand on your left ear.
3. Tilt your head toward your right shoulder and use your right hand to gently deepen the stretch.
4. Hold for a few seconds to the point of tension. Don’t overdo it.
5. Release and repeat on the other side.

Shoulder shrugs:

1. Sit or stand tall with your feet planted on the floor, hip-width apart. Relax your arms to your sides.
2. Raise your shoulders up to your ears and squeeze.
3. Hold to the point of tension for a few seconds
4. Slowly release back down and repeat.

Cross arm stretch:

1. Sit or stand tall with your feet planted on the floor, hip-width apart.
2. Bring your right arm across your body, keeping it around chest-height.
3. Place your left hand on your right elbow. Apply gentle pressure on your right elbow to deepen the stretch.
4. Hold until the point of tension while breathing deeply.
5. Release slowly, and repeat on the other side.

A few important safety notes about stretching:

• It’s important to only push as far as needed to feel the stretch working; there should never be pain.
• Hold each stretch for about 10-30 seconds and repeat a few times.
• Make sure you breathe through each stretch—don’t hold your breath.
• Stop immediately if you feel any pain.

As you build up your stretching routine, you may add different stretches and expand to other groups of muscles. It may take some time to find the ones that work best for you, but variety is the spice of life! Try a little bit of everything, and enjoy the benefits of a good stretch.