It’s easy to name some of the benefits of stretching, from improving your mobility to reducing your risk of injury. What can be harder is setting aside some time to actually do it.
That’s why I asked a doctor of physical therapy for a few stretches people could do at your desk during the work day, and she rose to the challenge with an accessible three-move routine that only takes a few minutes to do.
“I love encouraging patients to sprinkle in stretches throughout the day,” says Christynne Helfrich.
“To do this, the stretches need to be easy to perform and not take a lot of time—the best stretching routine is the one that you are actually going to do!”
Take a look below to see how to do the three stretches, then give them a go for yourself.
How to do Dr Christynne Helfrich’s three-move stretching routine
1. Standing lumbar extension
- Stand upright with your feet hip-width apart and place your hands on the base of your spine.
- Slowly lean back, allowing your hips to push forwards until you feel a gentle stretch in both areas.
- Return to the starting position. Continue this for 60 seconds.
Benefits
“On average, Americans are spending six to eight hours a day sitting, which means we are stuck in a forward flexed position for the majority of the day,” Helfrich explains.
“Spending a few minutes each day to stand up and lengthen the front of your hip flexors as well as initiate some extension in the spine can help decrease pain and stiffness, and improve overall mobility.”
2. Upper trap stretch
(Image credit: Dr Christynne Helfrich)
- Sit upright in a chair or on the ground, if you prefer.
- Keeping your eyes facing forwards, tip your right ear to your right shoulder.
- Reach your right hand over your head so it’s lying over your left ear, then apply some gentle pressure to elongate the neck and deepen the stretch.
- Hold this position for 30 seconds, then repeat on the other side.
Benefits
“The upper trapezius [the muscles running from the side of your neck along the top of…
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