5 important full body stretches you can do right now MAIN

5 important full body stretches you can do right now

Sore neck? Aching back? If you’re spending all day slouched over a desk, you need to try these 5 important full body stretches

Long hours at your makeshift work table or office desk can cause a toll on your body and muscles.

That’s why it’s important to fit in a ten-minute stretch session to help promote blood circulation at least once a day.

Not only that, if you partake in a workout session, it can aid in relieving tension and can give you a boost in endorphins – the chemicals in your brain that work as painkillers – which can also help you to sleep better and reduce stress.

Cristina Chan, face of F45 Recovery, shares with us some tips to stretch your muscles after sitting at a deak all day…

#1 Inchworm/walkouts

Target areas: Shoulders, Core, Hamstrings

Break away from the incessant crouching over a screen or device with this first stretch which works to lessen lower back stress.

Begin in a standing position with your feet hip-width apart. Hinging from your hips, reach down and place your hands flat on the floor in front of your feet.

Next, shift your weight onto your hands and begin walking yourself forward into a high plank position.

Engage your core and keep your hands directly under your shoulders.

Walk hands backwards and return to the starting position. Repeat two or three rounds of 45 seconds.


#2 Standing alternating figure four stretch

Target areas: glutes, hips, quad, back, shoulders

Take a break from sitting and get your blood circulating every hour or so with this figure four stretch.

Stand at arms’ length in front of a chair, table, railing, banister or other similarly sturdy objects.

Cross your right foot over your left thigh, slightly above the knee. Hinge at your hip and bend your left knee into a single-leg squat position. You’ll feel a stretch in your right glute and your left ankle.

Extend your arms straight out in front of you and hold onto the chair. Let your chest drop as you look down at the floor.

You’ll feel a stretch along your shoulders and upper back. Hold for at least 5 seconds and then alternate to the opposite leg, repeat for time.

#3 Arm circles

Target areas: Shoulders, Chest, Back

This is a good one to do even if you’re in the office. Give your arms and back a break from typing and scrolling with some arm circles.

To relax your upper body, simply stand with your feet shoulder-width apart and extend your arms out to the side, parallel with the floor.

Circle your arms forward using small, controlled movements. Gradually increase the size of the circles until you feel a stretch.

Then, reverse the direction of your circles for an equal count.

full body stretches arm circles woman at desk

#4 Standing windmill toe touch stretch

Target areas: Hamstrings, Back

Put a spin on the classic standing toe-touch and rotate your torso for extra core strengthening and spinal decompression.

Stand shoulder-width apart with arms extended at shoulder height. Twist your body and touch your opposite toes with your opposite hand. Alternate both sides for an equal count.

This dynamic stretch introduces active movements to maintain smooth joint motions while working on total-body stability.

#5 Standing alternating quad stretch

Target areas: Quads, Hips

Great for a warm-up anytime, anywhere, this simple stretch can be done standing or lying sideways. The latter is recommended for individuals facing knee pain as it reduces the weight placed on the other knee.

To carry out this stretch, stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.

Grab your right foot, using your right hand, and pull it towards your glutes. Hold the position for 5-10 seconds, then repeat, switching from your left leg to your right.

More Healthista Content:

How to get fit at 50 – Hollywood stuntman & team GB athlete reveals 10 things you need to know

5 ways to convince your partner to use sex toys & spice things up in the bedroom

A gynaecologist’s guide to pelvic pain

6 strength training benefits everyone should know about

7 ways to get smarter without opening a book

< Back

Also in this week’s magazine

Endometriosis symptoms Here's what you need to know FEATURED

Endometriosis symptoms? Here’s what you need to know

Think you may be experiencing endometriosis symptoms? Laura Walton – founder of CBD product range Moi + Me, shares her experience and reveals the main things we need to know

Sore joints Tired Feeling down Here’s what can help this winter woman with sore joints

Feeling down? Sore joints? Tired? Here’s what can help this winter

Whether you’re suffering from joint pain, disturbed sleep or just feeling down in the dumps, you are not the only one. Healthista speaks to the experts

10 best natural remedies to boost immunity & fight off festive colds FEATURED
Expert Chat

10 best natural remedies to boost immunity & fight off festive colds

Dr Naomi Newman-Beinart, PhD explains the best lifestyle and dietary changes you can make to boost immunity and fight off colds fast

How to eat, exercise and live in sync with your menstrual cycle FEATURED

How to eat, exercise and live in sync with your menstrual cycle

Feel like you're a slave to your menstrual cycle? P.volve trainer Alexia Acebo reveals how you can sync your periods to your workouts, meals & mood 

12 ways to tackle stress and anxiety FEATURED
Expert Chat

12 ways to tackle stress and anxiety

Feeling out of control and unable to cope? Healthista spoke to the experts who reveal 12 strategies that WORK to help tackle stress and anxiety

7 osteopath recommended morning stretches to set you up for the day FEATURED

7 osteopath recommended morning stretches to set you up for the day

Tight or stiff muscles as soon as you wake up? Osteopath Kemmy Gichaba, reveals 7 morning stretches that will help set you and your body up for the day

Latest Video Series


Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.


STOP - Healthista needs you!

Tell us what content you want more of...

MenopauseFitness VideosPost-partum careSexual wellness