Prevent Stiffness and Stay Energized: Stretching Strategies for Remote Workers

Working from home has its perks, but it can also mean a lot of time spent sitting. Staying active and preventing stiffness helps your body stay energized and prevents conditions caused by remaining stagnant. 

Researchers found that stretching 5 times per week for 6 weeks increased the range of motion by up to 2.4 degrees per week in each muscle group, even with stretches held for only 15 to 60 seconds.

Ready to take a break and keep your body in motion? Chris Jaime, Director at the Ormond Beach Ability Rehabilitation location, shares six simple stretches you can do throughout your workday to keep your body feeling great.

Here are six easy-to-follow stretches, demonstrated by Chris Jaime, that you can incorporate into your daily routine:

1. Seated Hamstring Stretch – 2 x 20″ 

Sitting upright, gradually lean over with a neutral back until a stretch is felt along the back of your thigh. Hold for 15-30 seconds, then repeat on the other side.

2. Seated Upper Trapezius Stretch – 2 x 20″ 

Sitting upright, gently pull the neck towards the shoulder until a stretch is felt.  Hold for 15-30 seconds and repeat on the other side.

3. Standing Hip Flexor Stretch with Chair – 2 x 20″ 

Place your heel on a chair while standing and lean forward to feel a stretch in your hamstring. 

With an upright stance, gently shift your body weight forward into the leg on a chair, until a stretch is felt along the front of the hip in the back leg. Hold for 15-30 seconds and switch legs.

4. Seated Levator Scapulae Stretch 2 x 20″ 

Sitting upright, gently pull your neck towards the armpit until you feel it stretch.  Hold for 15-30 seconds. Repeat for the other side.

5. Standing Doorway Pec Stretch –  3 x 20” 

Stand facing a doorway and place your hands on the door frame at shoulder height. Lean forward until you feel a stretch in your back. Hold for 15-30 seconds.

Keep shoulders elevated to 90 degrees if tolerable and gently lean into your front leg until a stretch is felt along the chest).

6. Seated Thoracic Extension Stretch – 10 x 5-10″

With your head supported, lean your upper back over the chair, until a stretch is felt along the upper back.  Hold for 15-30 seconds. 

Stretching provides many benefits for those working from home:

• Improved Posture: Sitting for extended periods can lead to slouching and poor posture. Stretching helps realign your spine and keeps your muscles flexible.
• Reduced Pain: Tight muscles often lead to aches and pains, particularly in the neck, back, and shoulders. Regular stretching can alleviate this discomfort.
• Increased Energy: Stretching gets your blood flowing, which boosts energy levels and makes you feel more alert and productive.
• Stress Relief: Stretching can help relax your muscles and reduce tension, leaving you feeling less stressed.

You can stretch as much or as little as you like, but it’s helpful to get into a routine and do a couple of stretches every few hours. 

• Set Reminders: Schedule stretch breaks throughout your workday. You can use phone alarms or calendar reminders.
• Make It a Habit: The more consistently you stretch, the better you’ll feel. Try to incorporate these stretches into your daily routine.
• Listen to Your Body: Don’t push yourself too hard. If you feel pain, ease up on the stretch.
• Breathe Deeply: Focus on your breath to enhance relaxation and flexibility as you stretch.

Don’t let working from home take a toll on your body. With these simple stretches, you can combat stiffness, improve your posture, and feel more energized throughout your workday. Take a few minutes to move your body and prioritize your well-being.

If you’re having significant pain and difficulty moving your body, contact us for an appointment. As a reminder, Florida is a direct access state and does not require a physician’s referral for evaluation and treatment by a physical therapist, meaning you can come see us whenever you need.