5 Easy At-Home Stretches Routines for Remote Workers

Apr 30, 2021
07:00 A.M.
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Sitting for 8 hours straight certainly takes a toll on our bodies. According to experts, it’s recommended to take breaks during the remote workday and we’ve brought you five easy stretches routine.


How often do you take breaks during your workday? Taking breaks shouldn’t be a luxury even in the busiest schedule. According to science, we should all prioritize breaks between tasks and projects.

A “break” is a brief cessation of work, physical exertion, or activity. During the resting time, we’re giving our physical bodies and our minds time to recover. We can then avoid stress levels peaking and reaching points of burnout. We don’t want that, right? That said, we’ve rounded up five quick and easy stretches you can make during your work break.

Standing Hamstring Stretch


Studies have found a correlation between extended sitting to hamstring tightness. Often overlooked, this part of the body should be given attention too.

  1. Stand up tall and set one foot on a chair or desk.
  2. Inhale deeply, with a straight spine, tailbone lifted, and squared hips.
  3. Then, bend forward from your hips, keeping your back straight.
  4. Stretch for 20 to 30 seconds and repeat on the other leg.

Chest Expansion

Our backs are one the most affected areas of our bodies when seated for long hours. It’s crucial to stretch your spine so you don’t get issues later on.

  1. Stand tall. Interlace your hand behind your back, resting them by your glutes.
  2. Try and open your chest while squeezing your shoulders together.
  3. One option is to bend forward, allowing your torso to hang heavy.
  4. You might combine a standing forward fold position with the above standing hamstring stretch.

Shoulder Stretches

In this video, Dr. Jo gives easy-to-follow exercises to loosen the shoulders. But you can also try a quick stretch following these instructions:

  1. You can do it sitting or standing.
  2. Stretch one arm across your shoulder and hold it with the opposite hand.
  3. Pull the crossed arm toward your chest.
  4. Do it for 30 seconds and repeat with the other arm.

Neck Stretch

Many of us spend most of our waking time hunched over our desktops and smartphones. This costs our neck to feel sore, leading to headaches and tiredness. Give some love to your neck and follow this routine:

  1. Sit down on a chair or the floor and look straight.
  2. Slowly turn your head to one side and hold for 30 seconds.
  3. Repeat on the other side.

Wrist Circles Stretch


Prevent arthritis and tendinitis by stretching your wrist every day after work. Our wrists take up most strains from computer work, so some easy stretches can make all the difference.

  1. Grab your wrist with the opposite hand but don’t hold it tight.
  2. Make circles with your wrist 10 times in each direction.
  3. Repeat with the other wrist.

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