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7 Quick Stretches For Anyone Who Sits In A Chair Most Of The Day

If you are like most of the people in the world, you probably sit more than you stand while working. Sitting in a chair for over 8 hours and then going home to sit in another chair, is very bad for your whole body and especially your back. Here are 7 really helpful stretches you can do to help protect your back from becoming a chair.

1. The Casual Seated Pigeon Stretch

This is a good way to stretch your hips, butt, and thighs. This stretch targets the gluteus minimus, lateral rotators, gluteus maximus, hip flexors, and quadricep.
Here is how to do it:
1. Sit upright with both feet planted on the floor, directly under your knees
2. Lift your right foot (with your hands, if needed) and set it on your knee or thigh
3. Rest your right leg at a 90-degree angle
4. Keep your weight evenly distributed between your sit bones
5. Hold for 30 seconds, then repeat on the other side
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2. Cross Body Shoulder Stretch

This is a good stretch for your shoulders. This stretch targets the deltoid, rotator cuff, supraspinatus, rhomboid.
Here is how to do it:
1. Place your left arm straight across your chest
2. Bend your right arm up, placing your right forearm over your left elbow
3. Use your right arm to support your left arm, holding it straight and close to your body
4. Hold for 30 seconds, then repeat on the other side
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3. Seated Spinal Twist Stretch

This is a great stretch if you ever need help cracking your back. This stretch targets the spinal muscles(upper back and lower back), intercostal muscles(chest), obliques, abdominals, It band, piriformis, and gluteal muscles.
Here is how to do it:
1. Sit tall and upright on the floor with your legs straight out in front of you
2. Bend your left knee and cross it over your leg
3. Place your right arm behind your left knee, and use it as leverage as you twist to your left
4. Hold for 15 to 30 seconds, then repeat on the other side
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4. Sphinx Stretch

This awesome stretch makes your back fall in love with you. It targets the abdominals, obliques, hip flexors, and back(transversospinales).
Here is how to do it:
1. Lay flat on your stomach, and place your hands by your shoulders
2. Gently push up and lift your chest, so your back arches and your arms are approximately at ninety degree-angles
3. Hold for 10 to 20 seconds, then release
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5. Reverse Shoulder Stretch

The reverse shoulder stretch helps release stress and just makes you feel good. It targets the deltoids, pecs, and biceps.
Here is how to do it:
1. Stand with your feet hip-distance apart
2. Clasp your hands behind your back
3. Fully extend your arms, and keep your elbows facing each other
4. Slowly lift your hands to stretch
5. Hold for 30 seconds, then release
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6. Glute Bridge Stretch

This is a great stretch if you have an achy back. It targets the lower back, gluteus maximus, adductors, hamstrings, calves, core, and abdominals.
Here is how you do it:
1. Lay flat on your back with your legs hip-distance apart
2. Place your arms along your side with your palms flat on the floor
3. Bend your knees and keep your feet flat on the floor
4. Push to raise your hips and lower back off the ground, keeping your shoulders on the floor
5. Keep your body in a consistent gentle incline from your shoulders to hips
6. Hold for 20 to 30 seconds, then release
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7. Levator Scapulae Stretch

The levator scapulae stretch is great for a stiff neck. It targets the levator scapulae, this muscle runs down the side of the neck into the shoulder.
Here is how you do it:
1. Stand with arms length of a wall, facing it
2. Place your left hand on the wall as high as you can reach, with your elbow above shoulder height
3. Turn your head to your shoulder, then tilt your chin down
4. Hold for 10 to 30 seconds, then repeat on the other side

Well, we hope that these few tips will help you live a stress free life. Stay safe and God bless.