Tight hips? Stiff hamstrings? Achy lower back? Not fun at all, especially if it becomes a regular occurrence in your life. Why would this be happening, you wonder? America is constantly battling the trend of living a sedentary life. As much as wellness and exercise are buzz worthy topics these days, many Americans have jobs that require them to sit for long periods of time. Desk jobs, careers that require driving for most of your shift, or just the commute to your job (especially if you are battling traffic) are the biggest contributors to this problem.

Most people find it challenging enough to find time in their day to include an hour for exercise or feel they can spare time to take a walk break outside at work. Although the effects of being physically inactive for most of our waking hours are not immediate, the consequences can be longterm. Poor posture can lead to neck and back discomfort and lack of sufficient stretching can result in tight hip flexors, aching knees, and foot pain among other issues. Sitting does not have to be the new smoking despite what some articles on the topic are saying. You can implement new changes to your daily routine to not only increase circulation, but improve your flexibility and general well-being.

The act of stretching usually does not come to mind unless exercise is involved. We think about stretching when prepping prior to a workout or afterwards to loosen tight muscles. So now is your opportunity to reprogram how your mind thinks about stretching. It offers more benefits to your body when done regularly and mindfully. No rushing through each stretch — take a moment and breathe into the stretch and let your body do its thing. Do not push yourself deeper into a stretch than what naturally feels comfortable.

With that being said, here are a few stretches to implement throughout your day whether you are at the office or stopping to get gas during your route for work:

HAMSTRING STRETCH

This can be done either sitting or standing up. If sitting, position yourself towards the middle of your chair, have your left foot planted at a 90-degree angle while the right leg is stretched out with the foot flexed, and lean forward hinging from the hips. If you are standing, have a slight bend in the standing leg and continue the stretch while flexing the foot of the extended leg and hinging forward. You should feel a nice stretch throughout the back of your leg. Breathe into the stretch and hold for 20-30 seconds before switching to the left leg.

QUAD STRETCH

You’ll need to stand up for this one. Depending on your stability, do this next to something you can hold on to should you need support for balance. Stand-up and bring the heel of your right foot to meet your gluts while holding from the ankle. Keep a slight bend in the knee of the standing leg and you will notice the stretching sensation throughout your quad. Hold for 20-30 seconds before stretching the left leg.

FIGURE FOUR

This is another stretch that can be done sitting or standing. If sitting, position yourself sitting upright in your chair. Keep the left foot planted and the left knee at a 90-degree angle. Flex your right foot and bring the ankle to rest on the fleshy part above the left knee. You may already feel the stretch just from doing this while sitting upright. If you do not feel much of a stretch, breathe in and gently lean forward hinging from the hips and you should feel the stretch a little deeper. Hold this stretch for 20-30 seconds before stretching the left side.

If standing, position yourself next to something for support. Bend your left knee as your bring your right ankle over the fleshy part of the left knee. Hinge from the hips and breathe into the stretch.

WIDE-LEGGED FORWARD BEND & SIDE BEND

Sit on your chair facing forward, keep the left foot planted with the knee bent. Flex your right foot and extend it to the right of you. You can gently lean forward so you can feel more of a stretch in your inner thigh. Hold for 20-30 seconds before coming to sit upright, then leaning to the right towards your flexed foot. You may feel this in your hip as well as your inner thigh. Hold for 20-30 seconds before switching to stretch your left side.

HIP FLEXOR STRETCH

Stand up and bring your left foot forward (left knee position directly over the left ankle) and keep your right foot back so that the right leg is straight. You should almost be lunging forward until feeling a stretch in your right hip flexor. Both feet are facing forward in this position. You can place your hands on your hips or desk for balance. Relax your shoulders and keep your core tight while you hold this stretch for 20-30 seconds before moving over to stretch the left hip flexor.

LATERAL TRUNK STRETCH

This can be done sitting or standing. If sitting, place your right hand on top of your knee, lift your left arm up and gently lean to the right until you feel a comfortable stretch throughout the left side of your body. Hold this stretch for about 20 seconds before moving to the other side.

If you choose to do this stretch standing, keep your right arm close to the right side of your body to support yourself as your left hand is extended up and you lean to the right.

TRUNK EXTENSION

This is another stretch that can be done sitting or standing. Place the palms of your hands to your lower back, relax your shoulders and begin to gently arch your back . You should start to feel a stretch in both your abdominals and a slight pressure in your lower back. Hold this stretch for about 20 seconds.

As much as the legs, hips, and back are affected by sitting for long periods of time, we can’t forget our wrists and hands that have been typing, moving a mouse around, or gripping a steering wheel all day. Here are some stretches to alleviate strained wrists or reduce the risk of getting carpal tunnel or tendonitis, which can sometimes develop from improper ergonomics.

EXTENDED ARM

Extend your right arm out directly in front of you and flex your hand so your palm is facing forward. Use your left hand to gently pull the finger tips of your right hand towards you. Hold this pose for about 10 seconds before releasing and repeating one to two more times. Switch and perform the stretch on the left hand.

FOREARM EXTENSION

This can be done sitting in a chair or using a table or desk. Making sure both arms are extended at your side, flip your hands under so the palms of your hands are facing up and the backside of your hands are on the surface of your chair or desk. Relax your shoulders and make sure to continue to straighten your arms to feel a stretch throughout your forearms and wrist. Hold the stretch for about 10 seconds before releasing and repeating one to two more times.

PRAYER HANDS

Bring your hands in a prayer pose to your chest and firmly press the palms of your hands together while keeping your elbows straight out at chest level. Slowly and gently lower your hands towards your waist while maintaining the prayer pose. Bring your hands back up to your chest and repeat this motion about three times.

Doing these stretches a couple of times throughout your work day can make a huge difference in your well-being. You may notice results in less time than you expect, such as less distracting discomfort and an improved body awareness. Hopefully this practice translates outside of your office life and is something you include at home everyday.