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Best stretching exercises if working on a computer all day

1. Neck Roll

Tilt your head forward as far as you can (comfortably) and move it around, with the tip of your head doing a complete circle around before returning to the starting position. Do 3-5 circles each time.

2. Backward/Forward Shoulder Rolls

First, lift your shoulders as high as possible: just like you would if you wanted to give someone the biggest shrug in the world. Then, slowly roll your shoulders back and around, pushing them to their maximum position in each direction. Once you’ve done 3-5 circles, change the direction and roll the shoulders forward. Do forward shoulder rolls 3-5 times.

3. Chest Opener

Join your hands behind your lower back, opening your chest and shoulders. Try bringing your hands up as high as possible without bending your elbows. If you are standing, keep your feet shoulder-width apart and bend your hips forward as you bring your arms up. That would effectively stretch your lower back too!

4. Spine Twist

If you are sitting on a chair, turn your shoulders around grab the top of the chair with your hands and pull your shoulders around your back as far as you can without moving your hips. Hold this position for five seconds and then return to the starting position. Repeat the other way around.

5. Hamstring Stretch

The best way to stretch your hamstrings is to lie down on a yoga mat, lift one of your feet extend your leg, and loop a resistance band around your feet, holding both ends of the band in your hands. Inhale first, keeping the leg in a gentle pull position. Then as you exhale, pull the bands a bit more to stretch the hamstring.

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