Can’t Get Away to the LATHER Spa? We’re Here to Help.

Standing or sitting for extended periods of time can take a toll on your muscles and joints. A few simple office stretches throughout the day may help prevent or reduce stiffness and pain, and keep your body from feeling sore or tight.

  • Shoulder stretch (1 of 4)

    Start by stretching the back of your shoulder:

    • Place one hand under your elbow.
    • Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
    • Hold the stretch for 15 to 30 seconds. You'll feel tension in the back of your shoulder.
    • Relax and slowly return to the starting position.
    • Repeat the stretch with the other arm.

  • Chest stretch (2 of 4)

    To stretch the muscles of your chest:

    • Place your hands behind your head.
    • Squeeze your shoulder blades together, bringing your elbows back as far as possible.
    • Hold the stretch for 15 to 30 seconds.
    • Relax and slowly return to the starting position.
    • Repeat.

  • Lower back stretch (3 of 4)

    To stretch your lower back:

    • Sit forward in your chair.
    • Bring one of your knees toward your chest. Use your hands to grab the back of your thigh and gently pull it toward you. Keep your back straight, being careful not to lean forward.
    • Hold the stretch for 30 seconds. You'll feel tension in your lower back and the upper part of your buttock.
    • Relax and slowly return to the starting position.
    • Repeat the stretch with the other leg.

  • Standing thigh stretch (4 of 4)

    You might also want to try standing stretches. To stretch the front of your thigh:

    • Stand up straight, placing one hand on a chair or desk for stability.
    • Grab one of your ankles — or your pant leg — and bring it up toward your buttock. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another.
    • Hold the stretch for 15 to 30 seconds. You'll feel tension in the front of your thigh.
    • Relax and slowly return to the starting position.
    • Repeat the stretch with your other leg.