“They may seem simple, but these are really good for relieving stress and tension in the body,” Watkins says. “Most people hold a lot of tension in their shoulders, and rolling them out really helps release it.”Even if you can’t touch your toes, folding your body forward is a great move for loosening up your back.
can do it either seated or standing, all you need to do is bring your arms behind your back, interlace your fingers, and pull your shoulders back to stretch your arms backward.When it comes to holding individual stretches, Watkins recommends aiming for 15-60 seconds per movement. Even if that feels a bit long when you first start out, it’s crucial not to pop out of a stretch too quickly unless you’re about to hurt yourself. Give it at least six solid seconds.
As for stretching frequency, Leavell says, these are all moves that can be done multiple times a day. “For folks spending a large amount of time at their desks, it would be great to do these on a short five minute break just to get the body moving,” she says. “The most important thing to remember is that consistency is key. Whether you are doing five minutes or an hour of stretches per day, the progress comes from consistently showing up.
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