Have you been sitting too much? These 6 stretches will help fix that

Written by: Deepa Reviewed by: Dr. Swati Mishra 17 June 2025

[{"selector":"#anim-2030dd70-3c33-4b61-861a-0a5898ace9b7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d2e60307-de63-4b89-839e-a1ace04c81a8","keyframes":{"transform":["translate3d(0px, 184.48115%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Between work & personal life, the modern world keeps us planted in our chairs for hours. Photo Credit: Shutterstock

[{"selector":"#anim-b98a5894-c464-49fa-9bdc-67190e6470a1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08699b89-1553-4eae-a221-a49dbd39c602","keyframes":{"transform":["translate3d(0px, 139.39911%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Did you know these lengthy sitting stretches can negatively impact your posture, energy levels, & overall well-being? Here are 6 simple exercises to assist in rectifying that. Photo Credit: Shutterstock

Cat-Cow Stretch

[{"selector":"#anim-4b6f78bc-aac9-4ae5-9e94-e834c9acb5a6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8cacb798-20b9-444d-90d9-1029de2b3906","keyframes":{"transform":["translate3d(0px, 119.68254%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cd20735-213c-4537-98ba-91294f5e1580","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5db81d1-ef51-47b1-8be7-04e8c7472268","keyframes":{"transform":["translate3d(0px, 897.83992%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This restful yoga stretch improves motion of the spine. -You can either sit or stand tall. -Arch your back (cow), then round your back (cat). -Perform this for 30 seconds to reset yourself. Photo Credit: Shutterstock

Seated Leg Raises

[{"selector":"#anim-e79cc91c-f87c-4d82-8c54-53da28f9c550","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c08acfa-7b61-4e7c-8849-0a90ac6aea3b","keyframes":{"transform":["translate3d(0px, 126.79737%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-53ad03df-0365-4e7d-b4fe-a6324738b582","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a966635-0653-4b7d-bcf0-dd2ef2e6b637","keyframes":{"transform":["translate3d(0px, 870.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Great for improving circulation of the legs. -While you sit up straight, raise one of your legs up -Hold for 5 seconds and switch to the other leg -Complete this 10 times on each leg. Photo Credit: Shutterstock

Shoulder Rolls

[{"selector":"#anim-52b18c19-9070-4fc7-afb6-6bb1979eb3fb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-edac2856-5e5b-431a-9db4-266c9257ce27","keyframes":{"transform":["translate3d(0px, 113.56011%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-830771f4-a56f-4203-a0bb-41a15336ad98","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b56ff946-809b-4f40-9adc-597c212d56a6","keyframes":{"transform":["translate3d(0px, 870.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Useful in loosening up any stiffness in the upper back. -As you gently roll your shoulders, first do so in the forward direction -Then switch direction & roll in the backward direction -Repeat for a minute once every hour if you can Photo Credit: Shutterstock

Ankle Pumps

[{"selector":"#anim-da8a1b78-8e1e-47a8-ba4b-162a5af03dfb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7be444a6-9b04-444a-954c-b05e46d5ff60","keyframes":{"transform":["translate3d(0px, 125.89241%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ace02ad7-06f4-4d23-a90d-13aa6916a98b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f43f1429-8740-4051-bd2c-ba6d40171a20","keyframes":{"transform":["translate3d(0px, 870.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Will help minimize blood clots or swelling. -While you are sitting down, pump your ankles up and down -Work through doing this for at least 2 minutes to boost circulation. Photo Credit: Shutterstock

Standing Side Stretch

[{"selector":"#anim-3cb8e6bd-2a4a-44e8-bfae-a1d61e0c6b1a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8df20ba4-a9dc-408f-b355-de3cff0d0a96","keyframes":{"transform":["translate3d(0px, 117.86009%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eb7dcdd9-b85e-4d98-b17b-2669ae1f1ac6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c9e910cf-05ae-46b7-b1e8-a05cf6d69100","keyframes":{"transform":["translate3d(0px, 981.17331%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] This is useful for side-body stiffness acquired from being in a prolonged sitting position. -While standing with your feet apart and hip-width apart -Raise one arm overhead and bend in the direction of your opposite arm. Photo Credit: Shutterstock

Wall Angels

[{"selector":"#anim-e6d5764d-2730-4294-a49b-228cc4f27ba4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c344a8a8-577d-421e-8d19-39d2644e27fe","keyframes":{"transform":["translate3d(0px, 136.84806%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f7ec43e-08dd-45e8-9ca3-bb32c87500d9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6d4d085d-8b26-4a9b-8c96-882eba4bbe89","keyframes":{"transform":["translate3d(0px, 842.28444%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Amazing for posture correction. -Stand against the wall, arms in a "goal post" position -Slide arms up and down in a controlled fashion -Do this 10 times. Photo Credit: Shutterstock

Why It Matters?

[{"selector":"#anim-aa77260d-f4d1-42c5-8a67-aaacee5fa34c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-513e0deb-2173-4f54-bb7a-a93689b9f98d","keyframes":{"transform":["translate3d(0px, 125.89241%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7682b38c-1927-4d73-92b6-ed1401af0754","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-25a98871-8d55-4dff-9617-fda4b3a2a964","keyframes":{"transform":["translate3d(0px, 870.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Sitting too long increases the risks for obesity, heart disease and back pain. These mini-movements will reduce the effects of sedentary behavior, even if you only complete them for 5 minutes! Photo Credit: Shutterstock

Pro Tip - Move Every Hour

[{"selector":"#anim-ae51746d-4732-45be-8f3a-3be49b97ae3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e4d783b-12b4-40e4-9fe7-bb7a1ba0a195","keyframes":{"transform":["translate3d(0px, 134.24836%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a9da440-33dc-4b86-8309-39dc9138bf6e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e57ca84-0b02-4a68-899b-ab2f9b99ac28","keyframes":{"transform":["translate3d(0px, 425.70494%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Put a reminder to get up every hour. Even walking around the room or taking a second to stretch can reset your muscles and refresh your mind. Photo Credit: Shutterstock

Final Takeaway

[{"selector":"#anim-cac6f088-5f9e-41ee-aa08-71841b6db9fa","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97848217-9656-475f-8465-2afce5859a5e","keyframes":{"transform":["translate3d(0px, 142.61795%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fefcec4e-e155-4703-9286-e4f791b0dce7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e71912c-ee51-429e-a03b-4992c2f7079b","keyframes":{"transform":["translate3d(0px, 653.3954%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Don't wait until it hurts to start. Start today. Your body needs to move and these 6 exercises will help. Small changes, big impact. Photo Credit: Shutterstock