The Best Stretches To Stay Flexible During Your WFH Day

Working from home comes with many privileges, from spending precious time with pets to never having to wear pants without an elastic waistband. However, it also contributes to a dramatic decrease in regular physical activity. According to CNBC Make It, the average person working from home is missing out on basic activity acquired from daily commutes and office life, thereby experiencing an increase in musculoskeletal pain in the back, neck, and shoulders. Creative at-home desk solutions like couches and kitchen tables also negatively impact people's bodies, as these furniture pieces lack the right kind of support for long periods of sitting (via Ergonomics Help).

The solution is simple: move more. Regular exercise, including brisk daily walks, is vital for reducing overall pain resulting from working from home (via the National Library of Medicine). Stretching throughout the workday is also incredibly beneficial for managing aches and pains and increasing flexibility. Mayo Clinic explains that stretching helps improve the range of motion in joints, increases muscle blood flow, and helps muscles work their best. Five to ten minutes of stretching at least three times per week are all that is needed for a noticeable improvement in body pain.

The best WFH stretches are simple movements that don't require any equipment. Some can even be done from your desk chair. Read on for a breakdown of the best stretches to stay flexible during your work-from-home day.

In yoga, the forward fold pose, also known as uttanasana, is a foundational pose used to stretch the back muscles, lengthen the spinal column, and stretch the hamstrings and backs of the legs. It is also helpful for stimulating the nervous and endocrine systems, aiding digestion, and helping relieve headaches (via Yoga Basics).

To perform a forward fold, stand with your feet together and spread your weight evenly between both feet. Make sure to stand up tall and keep a soft bend in the knees as you hinge forward at the hips. Melt the belly into the tops of the thighs and release the crown of the head towards the floor, making sure your hips and sit bones are pointed up towards the sky. Release the arms and let your palms touch the floor, focusing on allowing the body's full weight to sink towards the earth. Breathe in and out for four to eight breaths before coming back up to a standing posture.

Despite the stretch's simplicity, it requires a certain degree of mindfulness. On her popular YouTube channel, Yoga with Adriene, yoga teacher Adriene Mishler says, "... you can't just dive into the forward fold and expect the magic to happen. You have to be with the breath, you have to look at what's really going on in the backs of the legs, and then, of course, find what feels good."

The seated spinal twist is an energizing stretch that targets the major muscles of the back and hips. It also stretches out the chest, obliques, abdominals, and glutes. Seated spinal twists are used often in yoga to help cleanse the digestive tract, elongate the spine, and improve posture.

To perform a seated spinal twist, sit on the floor with your legs straight out in front of you (via Mayo Clinic). Ground down through the sit bones and focus on sitting up straight. Then, place your hands behind your back with your fingers facing outward. Take your right foot and place it on the outside of your left knee, leaving your knee bent. Gently place your left elbow on the outside of your right knee as you inhale and on the exhale twist your torso to the left. Repeat on both sides, holding the stretch for five full breaths.

You can also perform this stretch in a chair (via Yoga Journal). Sit on the edge of your seat with your feet planted firmly on the ground. Your feet should be parallel to one another, with your legs bent at 90-degree angles. Place your right hand on the outside of your left knee, and place your left hand on the back of the chair. Turn your body into the twist, repeating on both sides. No matter what variation you choose, it is important not to overextend your torso into the twist or wrench your body into the stretch.

The Pigeon Pose is an intermediate yoga pose that is incredible for the lower body. According to Greatist, this stretch is ideal for opening up the hip flexors, the lower back, and the groin. It also targets the gluteus medius and minimus, also known as the parts of the butt that make up the hip rotator muscles. Pigeon Pose and its advanced variations can be a bit intense if you aren't used to the movement or have really tight hips from sitting all day. Take care to warm up with a few minutes of light cardio before tackling the stretch and go slowly through each movement.

Pigeon Pose is a combination of a half split and an externally rotated knee, per The Yoga Nomads. Start off in a tabletop position with your hands beneath your shoulders, your knees beneath your hips, and a neutral spine. On an inhale, bring your right bent knee forward, sliding your foot under the left side of the body at the hip. Engage your left thigh to straighten your back leg. You should feel a deep stretch on the outside of the right hip and into the gluteal muscles. Repeat on both legs.

Once you feel comfortable with the basic elements of Pigeon Pose, you can increase the stretch by adding in a forward fold. Make sure to keep your hips square and your right knee directly under your right armpit. Your weight should also be evenly distributed throughout the legs and hips.

Cat-cow is a beloved yoga movement that combines the Marjaryasana, or Cat Pose, with Bitilasana, or Cow Pose (via CNY Healing Arts). This gentle, breath-synchronized stretch is excellent for increasing spine mobility, releasing tension in the upper and lower back, stretching the chest, and improving posture. It also aids with balance, stretches the hips and core, and provides a nice massage of the kidneys and adrenal glands (via Everyday Yoga).

Start on all fours in a tabletop position, maintaining a neutral spine and awareness in the neck. On an inhale, drop your belly toward the floor and lift your head towards the ceiling, putting a gentle arch in the spine. Focus on drawing your shoulders down away from your ears. On an exhale, slowly draw your belly back into your spine and round your back, bringing your head down in a forward fold. As you inhale again, move back into Cat Pose. Repeat for 10 to 20 breath cycles.

Combining the two beginner-friendly stretches into one cohesive movement is a great way to warm up the spine before strenuous exercise. It is also a good way to wake up the body when you get out of bed in the morning.

You can easily reduce the stress on the lumbar region of the spine by performing flexion exercises or stretches. When done properly, these stretches enhance lumbar flexion and strengthen the glutes and core muscles to relieve persistent low back pain (via Physiotherapy-Treatment.com). Lumbar flexion stretches are also good for opening the hip flexors and intravertebral foramina. They are commonly used to treat medical conditions such as Spinal Stenosis and Spondylolisthesis.

The seated lumbar flexion stretch is simple. Sit in your office chair with your spine straight and your shoulders pulled away from your ears. Plant your feet firmly on the floor, keeping them parallel to one another. Bend forward and place your arms behind the knees, grasping the opposite elbow. Drop the head with your face resting comfortably between your knees. To come out of the stretch, release the elbows and slowly come back into a seated position (via Physical Therapy First).