The best stretching routines for after work

After a long day at your desk or in the workshop, your body can use some relaxation. Stretching is a great way to relax your muscles, improve your flexibility and reduce stress. In this blog, Rémon Koetje, Lifestyle coach and trainer at Happy Bodies, shares some simple stretching exercises that you can easily do after work. He also explains why it is so important to include them in your daily routine.

Why is stretching so important?

In our increasingly digital world, we often spend long hours sitting in front of the computer. This can lead to stiffness and discomfort. Stretching helps to relieve muscle tension that builds up throughout the day, especially if you sit a lot or do repetitive movements. It can also improve your posture and reduce your risk of injury. Plus, it’s a great way to mentally relax after a stressful day at work.

Full Body Stretching Routines

A full-body stretching routine that you can easily do after work starts with stretching each major muscle group. Perform each stretch for 20-30 seconds, making sure to stretch gently without forcing it. These simple exercises can help relieve tension and improve blood circulation, leaving you feeling refreshed and less stressed after a long day at work. Here’s a simple example:

1. Neck:
Stand or sit up straight and tilt your head towards your right shoulder, hold this position for a moment and feel the stretch along the left side of your neck. Repeat on the other side.

2. Shoulders:
Shrug your shoulders toward your ears, hold for a moment, then slowly roll them back and down.

3. Arms and wrists:
Extend one arm out in front of you, palm up, and use the other hand to gently pull the fingers down and toward your body, stretching the forearm. Switch arms and repeat.

4. Back:
Standing, place your hands on your lower back, push your hips forward and gently lean back to stretch your lower back.

5. Hips:
Sitting in a chair, place one ankle on the opposite thigh and lean forward gently, stretching your hips and lower body.

6. Legs:
Stand and bend forward towards your toes. Try to keep your legs straight and focus on stretching your hamstrings.

7. Ankles:
Standing, lift one foot and gently rotate your ankle in circles in one direction, then switch directions.

Focus on the back

Many people experience back pain after a day at work, especially those with sedentary jobs. Try exercises like the cat-cow stretch, an effective exercise for relieving back tension and promoting flexibility in the spine, ideal after sitting for long periods of time. Begin this exercise on your hands and knees on a comfortable mat. Make sure your knees are directly under your hips and your wrists are under your shoulders. Keep your back level and your head in a neutral position with your eyes focused on the floor. For cow pose, inhale deeply and let your belly sink toward the floor while simultaneously lifting your hips and chest toward the ceiling. Lift your head, look forward or slightly up, and relax your shoulders away from your ears. This pose helps to stretch the abdominal muscles and encourages a gentle arch in the spine. As you exhale, move into cat pose by pulling your abdominal muscles toward your spine and rounding your back toward the ceiling. Lower your head toward your chest and bring your chin toward your chest, which will stretch the back muscles and provide a gentle massage to the spine. Slowly alternate between cow and cat poses with each inhale and exhale. Repeat this cycle several times to thoroughly stretch and relax your back. This exercise not only promotes spinal health, but also promotes deeper breathing and relaxation.

Loosen legs and hips

Your legs and hips can feel stiff after sitting for hours. The hamstring stretch is ideal for addressing that stiffness. Not only does this exercise help stretch the muscles in the back of your thighs, it also improves blood circulation in your lower body. Begin the exercise by standing upright and stepping one foot forward. Keep your back leg straight and your front leg slightly bent at the knee. Inhale and as you exhale, bend forward from your hips over your front leg. Place your hands on your resting leg for support and keep your back straight to ensure an effective hamstring stretch. Make sure your hips remain pointed straight forward and you do not twist. Hold this position for 20 to 30 seconds and feel the stretch in the back of your thigh. Switch legs and repeat the stretch to work both sides equally. This stretch helps to increase flexibility in your hamstrings and can help improve posture and relieve lower back pain.

A quiet ending

End your stretching routine with a moment of rest. This could be a light meditation or just a few minutes of sitting quietly and breathing deeply. This helps your body and mind to fully relax and recover from the exertions of the day.

Five concept

At some Happy Bodies locations we offer the unique Five concept, which was specially developed for effective mobility training. Training with Five helps to bring your body back to its natural position and can correct muscle tension and imbalances. Ask about the possibilities within your Happy Bodies club. Watch this video for more information.

Get started today

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