5 Stretches To Relieve The Pain From Sitting & Poor Posture

Sitting is not good for the health, yes often it’s a necessity of modern life, especially if driving. To make things worse, it can often be difficult to remember to maintain good posture the rest of the time, if it’s not a habit. So, while reducing sitting and improving posture are both very good things to do, here are 5 stretches to mitigate the damage meanwhile:

Daily doses:

These are best done at a rate of 2–3 sets daily:

Cat-Cow Stretch:

• Benefits: eases spinal tension, boosts flexibility, improves posture.
• How to: start on all fours, alternate between arching and rounding your back while syncing with your breath (10-15 times).

Butterfly Stretch:

• Benefits: loosens tight hips, improves lower back flexibility, and enhances mobility for activities like squats.
• How to: sit with soles of feet together, let knees fall toward the floor, lean forward slightly, and hold for 30 seconds to 1 minute.

Supine Twist:

• Benefits: unlocks the spine, relieves post-workout tension, and relaxes the shoulders and hips.
• How to: lie on your back, bend knees, twist to one side while keeping shoulders grounded, and hold for 30 seconds to 1 minute per side.

Calf Stretch:

• Benefits: improves ankle mobility, loosens tight calves, and prevents injuries like Achilles tendinitis.
• How to: stand facing a wall, extend one leg back with the heel on the ground, lean into the stretch, or use a step for deeper stretches. Hold for 30 seconds to 1 minute per leg.

Child’s Pose:

• Benefits: decompresses the spine, relaxes hips, and relieves tension in back and thighs.
• How to: start on hands and knees, sit back onto your heels, stretch arms forward, and rest forehead on the mat. Hold for 30 seconds to 1 minute.

For more on each of these, plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!