Buzz
We all experience neck stiffness at times, or discomfort in our backs after prolonged sitting or standing. While intense pain requires professional attention, a few effective stretches can help ease the daily tension.
Once you've found the stretches that work best for you, set a timer on your phone or visit this website to hold each stretch for 30 seconds, followed by 10 seconds to transition to the next position. You can make stretching a daily habit in the morning or take breaks during work hours to stretch.
Place your hand under your seat while sitting.
To stretch your neck while seated, sit on your hand on the side you wish to stretch. Then, gently pull your head towards the opposite shoulder using your other hand until you feel a stretch in your neck.
Neck rotation
For a neck stretch variation, keep your shoulders facing forward while turning your head to look as far as you can over your shoulder.
Cat/cow
For this stretch, get down on your hands and knees. Arch your back like a frightened cat, then drop your belly and curve your back toward the floor.
If you’re experiencing lower back stiffness, try tilting your pelvis as much as you can. For tightness in your neck and shoulders, aim to increase movement in your upper back and shoulders.
Thoracic extension
For this stretch, lie on your back with a rolled-up towel or foam roller under your upper back. Let your body relax onto it, letting your weight drape over the curve.
Child’s pose
This well-known yoga pose has you kneeling and sitting back, bringing your hips toward your feet while rounding your upper body forward. Extend your arms in front, with your head resting on or near the floor.
Cobra pose
To stretch in the opposite direction of child’s pose, try the cobra. Lie face-down, then press your torso upwards using your hands while keeping your hips grounded.
Thread the needle
Begin on your hands and knees. Slide one arm beneath the space formed by your opposite arm and leg, allowing your upper back to gently twist. Be sure to repeat on the other side.
