5 Easy Stretches To Reduce Damage Caused By Prolonged Sitting

It is essential to stretch your body to avoid back and neck pain and lower the risk of cardiovascular diseases and obesity. 

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Feb 10, 2023 14:39 IST
5 Easy Stretches To Reduce Damage Caused By Prolonged Sitting

3rd Edition of HealthCare Heroes Awards 2023

In today’s world, most people lead a sedentary lifestyle either due to the kind of work that they do or because of their unwillingness to participate in physical activities. Most people work on computers and have very less time to exercise or take care of their physical health. However, it is imperative to stretch your body to avoid back and neck pain and lower the risk of cardiovascular diseases and obesity. Isn't it amazing that even a 10-15 minute workout can benefit your health? 

5 Easy Stretches That You Should Try

Here are five easy stretches that you can perform anytime during the day.

Neck Stretch

It is an easy yet effective exercise to stretch your neck muscles. You should avoid leaning your head towards the computer screen as it puts stress on your neck. Neck stretch can help relieve headaches and tension in the upper back and prevent neck pain. 

Step 1: Bend your head forward and shift it to the right side.

Step 2: Pull your head downward with your right hand and hold this posture for about 30 seconds.

Step 3: Repeat this cycle by changing sides. 

Also Read: How Your Sleeping Position Leads To Back And Neck Pain

Spinal Twist

If you are working on the computer, for this stretch you don't even need to move from your seat. Spinal twist stretches your back and helps release tension from it. 

Step 1: Remain seated on the chair and lay your feet on the ground

Step 2: Next, rotate your upper body towards the right side and keep your left hand on your right knee. Don't over-stretch, and make sure you are comfortable.

Step 3: Hold this posture for about 15-30 seconds.

Step 4: Repeat this cycle by alternating the side.

Hamstring Stretch

Hamstring stretch helps to loosen your hamstring and provides relief to your legs.

Step 1: Sit comfortably on a chair.

Step 2: Put your right leg forward and lay your left leg on the ground.

Step 3: Keep your back straight and bend forward at the hip.

Step 4: Try stretching your leg as much as possible without pain.

Step 5: Hold this position for about 30 seconds.

Step 6: Repeat the same with your left leg.

Heel Raise

This stretch helps strengthen your calf muscles and improve blood circulation. 

Step 1: Stand tall and raise both heels while placing your hand on a surface for balance.

Step 2: Now, bring both feet on the ground simultaneously.

Step 3: Repeat this same cycle about 15 to 30 times.

Also Read: Do These 9 Stretching Exercises First Thing In Morning For That Boost Of Energy

Wrist Flexor Stretch

Step 1: Sit or stand in a comfortable position.

Step 2: Extend your right arm and position your palm upward. 

Step 3: Try bending your palm downward while feeling the stretch. 

Step 4: Hold this posture for about 10 to 20 seconds. 

Step 5: Now, pull your palm upward to feel the stretch.

Step 6: Repeat the same cycle with your left hand.


The next time you work on your computers, notice how you sit and immediately keep your back straight if you are slouching. You should sit less and move more to avoid tension in your muscles. These simple stretches can relieve stiffness in your muscles and pain in your body.